Hydration is an important factor for anyone who exercises regularly, especially those who participate in running, biking, and triathlons. Understanding hydration tips can help maintain a healthy balance of fluids in the body and prevent dehydration, which can lead to fatigue, dizziness, muscle cramps, headaches, and more. It’s important to stay hydrated before, during, and after exercise in order to maximize performance and reduce the risk of injury.
However, hydration and staying hydrated are more complicated than just drinking water, especially if you’re active in sports, training, and outdoor activities. Proper hydration for athletes involves understanding hydration strategies for athletes and recognizing common hydration mistakes.
That being said, proper hydration does not have to be complicated. Here are some common hydration mistakes that you might be making and how to avoid them.
-
You’re hydrating yourself all at once.
Drinking too much water or fluids all at one interval can overwhelm the body. It is better to drink an amount of water consistently throughout the day. This helps the body in absorbing the fluid better. The stomach can only handle 2-4 ounces of liquid every half-hour – overdoing your hydration may cause stomach pain or swelling. Understanding ways to avoid dehydration is key in maintaining balance.
-
You’re drinking to the point when your urine is clear
Dark-colored urine is a sign of dehydration, but clear urine is not good, either. It can be a sign of overhydration. Urine is an indicator of hydration but it is not the goal of proper hydration. Recognizing these signs is part of understanding hydration and athletic performance.
-
You believe that hydration is about water only.
Hydrating yourself with an adequate amount of water is recommended but remember that hydration is not just about water only. You can also drink beverages with electrolytes and other minerals such as sports drinks to help your body retain fluids.
-
You’re skimping on your water during workouts.
During workouts, your body loses water through sweat. The golden rule of hydration when working out is to drink 7-10 ounces of water every 10-15 minutes, as recommended by the American Council on Exercise. These tips to stay hydrated can help you maintain energy and performance levels.
-
You’re not listening to your body.
Sometimes, you tend to overlook what your body tells you. Always try to assess yourself for early warning signs of dehydration and do not ignore them.
Have you been making these mistakes? Ensure that you have the proper hydration to stay active, fit, and healthy.