Summer is in full swing, and for many that means outdoor activities, like hiking, biking, walking and running, have increased. Even if it doesn’t necessarily feel like tough, extenuating exercise, your body is losing electrolytes and other nutrients that are needed, especially during the hot summer months.
As the summer months continue and your outdoor activities ramp up, remember to not make these three mistakes when it comes to hydration and exercise.
Hydration before and after a workout is just as important as during a workout
It’s easy to remember to hydrate while completing a physical activity. But don’t forget to hydrate before and after a workout as well! Drinking water before you get your heart pumping is important. Since the act of drinking water only starts the hydration process, plan to begin hydrating about one to two hours before any physical activity. During a workout, experts say to try and drink 8 ounces of water every 10 to 15 minutes. And after a workout, replenish with 12 to 24 ounces of water, depending how much you sweat during the activity.
Remember to plan out how you hydrate
Those who fail to plan, plan to fail! Make sure you map out your hydration for the duration of your exercise. Find an easy way to carry water or other hydrating drinks with you. If you’re walking or hiking, consider a backpack. If you’re running or biking or other fast-paced activities, look into lightweight tools that make it easy and seamless to carry a water bottle with you. Planning your hydration is a surefire way to keep your body happy and healthy as you get to work.
Choose the right method of hydration
Plain water is typically known to be the best and purest form of hydration when exercising. If you prefer a sports drink, just make sure it’s the right one. Experts advise that individuals stray from high-sugar or caffeinated energy drinks as research shows this could have adverse effects when exercising, such as increase blood pressure and an increased risk of dehydration. The right sports drinks, and even drinks like coconut water, will replenish electrolytes and other key nutrients such as potassium, sodium and manganese.
It’s easy to make hydration mistakes when exercising. With Sweat ID, users take the guesswork out of their hydration to enhance performance and recovery. In real-time, users know exactly how they sweat and can keep track of what to drink, when to drink and how much to drink.