Great question! I have been asked this many many times especially as we approach the warmer weather. Staying hydrated while exercising is important because of the added sweat loss. Drinking water while working out can also help us fight fatigue and prolong endurance. Before you turn into a prune inside and out, check out these 10 ways to properly hydrate to prevent dehydration, assist in your fitness regimen and boost your metabolism for weight loss.
1. You don't need to down a gallon of water during your exercise session. Simply drink to satisfy your thirst and you'll take in what you need. A good rule of thumb is to sip 7-10 ounces of fluid for every 10-20 minutes during exercise to replenish. If you plan on working out more than an hourIf you’re working out for longer than an hour or doing a particularly intense exercise you will probably need to replace electrolytes. I love Nuun and Coconut Water (be careful how much you drink as it is packed with sugar).
2. Water can give your workout a boost. Plain water will hydrate you just fine during a typical sweat session so that you can get the most out of your routine. If you prefer the taste of coconut water, though, go for it, but beware as it is loaded with sugars and remember sugar ages you. I personally prefer Nuun or putting frozen blueberries in my water. Or pick another fruit, such as lemon, lime, and orange, in a pitcher of water and refrigerate.
3. Stash your water in the freezer before you exercise. During the hot months cold water is better for your workout than water at room temperature. Ideas? Add coconut ice. Fill your ice cube tray with coconut water, then pop the cubes into your glass to give water a nutty, slightly sweet taste.
4. Drinking water can help you lose weight. Sipping before meals can help you consume less calories at each meal, according to a recent study.
5. AGUA (water) is good for your skin. The hyaluronic acid in your skin absorbs some of the water you drink thus giving you the elasticity and vibrancy we all crave and love. But note that once the hyaluronic acid has absorbed all it can, you'll simply urinate the rest out so don't over drink. A good way to check if your skin is hydrate is if you pinch your skin and it doesn't bounce back right away then you're dehydrated.
6. Pay attention to muscle fatigue. Lean muscle tissue contains more than 75% water, so when the body is short on H2O, muscles are more easily fatigued (early burnout in your session). Staying hydrated helps prevent the decline in performance during exercise. If your muscles do feel too tired to finish a workout try drinking some water and resting for a bit before getting back at it.
7. Tame your thirst. Make sure to take sips whenever you feel thirsty even if you're not completely parched. Mild thirst is often a sign of the beginning of dehydration.
8. Only drink a small amount of water with your meals. If you drink too much while you eat, your belly won’t have enough room for digestive action. Try this: fill your stomach 50% with food, 25% with water, and leave 25% empty for the digestive juices and process.
9. Hydration can CURB hunger and overeating. Drink enough water so that your urine is almost clear (not dark yellow).
10. Eat your water throughout the day!
- 1 cup cooked sliced zucchini = 6 oz.
- 1 medium apple = 6 oz.
- 1 cup cantaloupe cubes = 5 oz.
- 1 cup watermelon balls = 5 oz.
- 1 cup cherry tomatoes = 5 oz.
- 1 small navel orange = 4 oz.
- 10 medium baby carrots = 3 oz.
- 1 cup raw broccoli florets = 2 oz.