- by Medikoe Health Expert
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- Jan 12 2018
Instructions to Hydrate Before, During, and After Exercising
Appropriate hydration is crucial to your well-being & athletic performance. To play out your best, figure out how to drink enough water before exercise, while doing exercise & after your exercises.
Hydration Before Exercising
Before going for a long run or a race or maybe a training exercise, drink a lot of liquids. One day before the event drink additional water, 100% pure juice as well as other liquids full of nutrients for example - nonfat or 1% milk. Check the color of your pee, it should be pale yellow & not clear.
The day when the event is going to be held, drink 2 glasses or 8 oz. of liquid 2 hours before. This provides enough time to your kidneys to process the fluids & adequate time to clear your bladder before the event begins. And 30 minutes before the start of the event, drink another 5 to 10 oz. of sports drink or water.
Hydration While Doing Exercise
Each competitor has their own hydration needs. You can weigh yourself before starting exercising & after completing your exercise & you can assess the volume of liquid your body needs to stay hydrated while exercising.
For every pound you lose while exercising, drink an extra 16 oz. of liquid. For instance – in case you drank 8 oz. of water while practicing for an hour & lost one pound, you will likely to drink an extra 16 oz. of water while your next exercise.
In this way, you would need to drink an aggregate of 24 oz. to make sure you get appropriate hydration. This would be equal to 6 oz. of liquid for every 15 min.
Hydration After Exercise
To enable you to know the amount of liquid you have lost while exercising, you can weigh yourself prior to starting exercising & then after completing your exercises. For every pound you lose while exercising, drink 24 oz. of liquid. In case your body weight increases than before that means you have overhydrated yourself & you should drink little less liquid in future workout sessions.
After the training or the practice is over, drink enough water to satisfy your thirst & after that drink some extra water. Since the thirst mechanism is an incorrect indicator of dehydration, you will have to check your pee to judge if you have had enough.
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