Staying hydrated help to prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise. Staying hydrated is one of the healthiest habits you can adopt. Not drinking enough water before a morning run, sweating a ton at the gym, forgetting a water bottle to sip during spin class, and steamy temps are surefire ways to put us on a path to dehydration doom.And if you have ever felt sore during a workout, you should also know that those aches and pains or the difficulty you experience when trying to lift a heavier weight or push through that extra kilometer can be due to dehydration, and not your lack of strength. Staying hydrated while exercising is important because of the added sweat loss. Tossing back some H2O while working out can also help us fight fatigue and prolong endurance. There's no doubt about it. Water is the best way to re-hydrate your body. Water is non-caloric, it plumps up your skin, and it hydrates your muscles. Water is the staff of life, and now it's everywhere. It's very socially acceptable to walk around with water bottles, sucking on them.
Did you know that 60% of our body mass is made up of water? If we become dehydrated, it doesn't just make us thirsty, it affects many different areas of our body, including:
- Our skin, joints, muscles, and ligaments
- Our brain health and mood
- Our weight management
- Our kidneys and detoxifying organs
- Our digestion and bowel movements
For women, it’s about 11 cups and for men, it’s about 15 cups. Every day, about 80% of our total water comes from beverages (all forms) and the other 20% comes from food. Hydration needs really depend on the person their activity levels and their health so you may need to play around with your intake and find the right balance for you.
If you are tired of filling the doctor's proverbial 'eight glasses a day' prescription with just water, try some new ways of keeping hydrated. Next time when you plan on a sweat shes, keep these tips in mind for a safe, hydrated workout.And these tips will helpful for the people who are suffering from urine disorders and other kidney problems as well.
1.Sip some juices
Fruits and veggies are a great source of dietary food-based water to keep you hydrated. To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit. Also, soups, stews, smoothies, even Popsicle all count towards your liquid intake as well.
Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. To help increase your liquid totals and get more healthy produce into your diet, focus on eating vegetables and fruits with high water content. Fruits contain some water, but not as much as your water bottle. Remember where I mentioned that you get about 20% of your water from food? Well, the bulk of that is going to come from fruits and veggies and we all know that most people don't eat nearly enough produce on a daily basis.
Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. To help increase your liquid totals and get more healthy produce into your diet, focus on eating vegetables and fruits with high water content. Fruits contain some water, but not as much as your water bottle. Remember where I mentioned that you get about 20% of your water from food? Well, the bulk of that is going to come from fruits and veggies and we all know that most people don't eat nearly enough produce on a daily basis.
Bananas and dates contain high levels of the electrolyte potassium. They are the great option for refueling during an intense workout. Other foods with high water content, such as cauliflower celery, spinach, berries and zucchini.
- Cucumbers and iceberg lettuce are about 97% water
- Celery, zucchini, and tomatoes are about 94-95% water
- Bell peppers are about 92% water (with green being slightly higher at 94%)
- Watermelon and strawberries are around 92% water
- Grapefruit and cantaloupe are around 90-91% water
Bananas and dates contain high levels of the electrolyte potassium. They are the great option for refueling during an intense workout. Other foods with high water content, such as cauliflower celery, spinach, berries and zucchini.
- Cucumbers and iceberg lettuce are about 97% water
- Celery, zucchini, and tomatoes are about 94-95% water
- Bell peppers are about 92% water (with green being slightly higher at 94%)
- Watermelon and strawberries are around 92% water
- Grapefruit and cantaloupe are around 90-91% water
2. Drink Coconut water
Refresher coconut water contains electrolytes and plain coconut water contain potassium and sodium, which are critical to proper nerve and muscle function. There’s a reason people go nuts for this tropical drink. Unlike sports beverages, coconut water is low in carbohydrates, while still rich in potassium and sodium. Don't Cut Out Sodium. Sodium is critical to our hydration so don't completely eliminate it from your diet. Sodium works in harmony with other minerals, like potassium, to properly regulate water balance in the body.Stay away from the flavored coconut waters as they tend to have added sugars, flavors, etc.
When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate the amount of water in the body. Research suggests and sports drinks, such as Powered and Gatorade, can help prolong exercise and re-hydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense workout will benefit from a good dose of electrolytes mid-workout. Coconut water or a homemade sports drink could be potentially effective substitutes.
You may like to read : Most Popular Herbal Tea Recipes for Weight Loss
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3.Drink It Down
Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty.Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise like running a marathon or participating in a tough training session, you will probably need to replace electrolytes too, this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of over-hydration. Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood.
Can’t choose just one hydrating option?OK, Here are some more options.
Juices - While juices are often shunned because of the sugar content, a small amount each day (no more than 4 ounces for adults) is going to be fine in most cases. Try to focus mostly on vegetables in your juice and use fruits to add a little extra flavor or sweetness. Ideally, this would be made fresh either at a juice at home.
Skim milk (Fat-free milk) - Everyone knows milk is an excellent source of calcium that will keep your bones in tip-top shape. And also milk is better than water and sports drinks for re-hydration and recovery after exercise.
Herbal tea - If you don't like more caffeine then you can replace it with a caffeine-free herbal tea.
Coffee - Who doesn't love to sip a cup of coffee. Not only will your daily cup contribute to your water needs, coffee can also give you a sharper memory, boost athletic endurance and performance, and reduce the risk of many serious ailments including diabetes and heart disease.
Herbal tea - If you don't like more caffeine then you can replace it with a caffeine-free herbal tea.
Coffee - Who doesn't love to sip a cup of coffee. Not only will your daily cup contribute to your water needs, coffee can also give you a sharper memory, boost athletic endurance and performance, and reduce the risk of many serious ailments including diabetes and heart disease.
Sports drinks - Sugar and sodium are good things when it comes to sports drinks! In addition to the electrolytes and protein included in most on the market, the sugar and sodium can bring your body back to balance faster than water after a grueling workout lasting over 90 minutes. For shorter workouts, sports drinks may just mean a lot of extra carbs you don’t need. To cut some calories and save some money, make your own sports drinks at home.
4.Eat It Up
Who says you can only drink water? No, not only for drinking, you can eat water.But how? OK, let me explain. According to the Institute of Medicine’s recommendations, we should eat 20 percent of our daily water intake. Soup, yoghurt and oatmeal are all great fluid-filled foods.And also other foods such as Hamburger, Chicken breast, Jell-O, Grapefruit, Grapes and Watermelon contain a large amount of water.Next time you’re feeling thirsty, pile these on your plate.
- 1 cup chicken noodle soup = 8 oz.
- 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.
- 1 cup chicken noodle soup = 8 oz.
- 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.
5.Check your Weight
Drinking water can help you lose weight? Sipping before meals helped dieters consume 90 calories less at each meal, according to a recent study. Again, cold water may be a better choice; research has found that you burn slightly more calories after drinking it, probably because your body expends energy to heat the water up.
Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration. Losing a few pounds of body weight after exercise can put a strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue. To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.And lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued.When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.
You may like to read : Most Popular Herbal Tea Recipes for Weight Loss
You may like to read : Most Popular Herbal Tea Recipes for Weight Loss