How to Stay Hydrated During Your Workout

Proper hydration is vital for athletes at all levels, as well as anyone aiming to live a healthy lifestyle. Adequate hydration is needed to keep eye, nose, and mouth tissues moist and to promote thermoregulation, joint lubrication, and nutrient transport. Under-hydration can occur from intense or long workouts, hot and humid conditions, or consuming too little fluids or electrolytes.

Follow along as Megan Stanley, MS, RD, LDN, shares tips for staying hydrated during your workout!

Indications of dehydration include: 

  • Headache
  • Dizziness
  • Fatigue
  • Decreased performance
  • Nausea
  • Cramps
  • Poor appetite
  • Dark or low volume of urine

Dehydration can happen more quickly when training at an unacclimated altitude, participating in multiple training sessions in a day, or going into exercise already under-hydrated. If severe dehydration occurs, it can cause serious complications such as heat stroke, seizures, or kidney failure.

A common question surrounding hydration is whether one should drink based on thirst or schedule hydration breaks at various points throughout the day. In most cases, sticking to a hydration schedule is the easiest way to achieve proper hydration. It is important to consume enough fluids before and during exercise. A good rule of thumb is to aim for 3-8 ounces of fluids every 15-20 minutes during activity to replenish what is lost as you sweat. 

Did you know sweat is comprised of more than just water? It also contains the electrolytes; sodium, chloride, potassium, magnesium, and calcium. These electrolytes help keep the body replenished with fluids after heavy sweating. 

  • Sodium, chloride, and potassium balance fluids within our cells
  • Magnesium and calcium are essential for muscle function and converting food into energy 

There are many sports beverages and drink mixes on the market that provide electrolytes and help with rehydration. But these electrolytes can be found in many foods too!

  • Sodium: salted nuts, pretzels, crackers, and table salt
  • Potassium: potatoes, bananas, and dark leafy greens
  • Magnesium: almonds, peanut butter, cashews, pumpkin seeds, spinach, and beans
  • Calcium: dairy products, almonds, and broccoli

For more information and additional hydration recommendations, click here

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