Last updated on August 9th, 2024 at 02:07 pm
Staying hydrated is one of the most important parts of maintaining your fitness level. As a matter of fact, having enough fluid in your system during exercise can make the difference between feeling great and feeling terrible.
Dehydration can negatively impact performance and make you tired and sluggish during a workout. What’s worse, serious dehydration is life-threatening.
Whether you’re exercising in the heat and humidity, forget to drink enough water throughout the day or need to brush up on your hydration tactics, this article has you covered. Learn about ways to stay hydrated, including several (food and) drinks that aren’t water.
7 ways to stay hydrated
Obviously, the best way to stay hydrated is to drink plenty of water throughout the day. How much? Well, that depends on your size, activity level and sweat rate. This article discusses how to tell if you’re properly hydrated, which is a good way to assess if you’re drinking enough water throughout the day.
But, as a rule of thumb, carry a water bottle with you and keep drinking throughout the day. It’s not only important to drink before, during and after a workout but also throughout the day.
Consider electrolytes
Electrolytes, including sodium, potassium, magnesium and calcium, are an important element of hydration. You lose these electrolytes through sweating, and not replacing them can cause an imbalance and further dehydrate you.
If you’re a heavy sweater or workout in a hot and humid environment, consider adding electrolytes to your routine. Electrolyte tables, like nuun, are simple and effectively help you hydrate. You can also use the salt shaker on your food or eat some salty foods, like pretzels, pickles or olives, especially if you know you’ll be working out for a long duration or higher intensity.
Elevate your water
Many people say that water is “boring” and they aren’t excited about drinking it. If this sounds like you, try spicing up your water with fruit, herbs or a splash of 100% juice.
Add fresh mint, berries, kiwis, melons or cucumber to your water bottle for a dash of flavor without any added sugar. Or make these delicious Watermelon Lime Ice Cubes ahead a time to keep your water cool and fruity on-the-go. Lastly, a dash of 100% fruit juice, like pineapple, cranberry, apple or orange juice, can elevate the flavor of your water without turning it into a sugar bomb.
Drink coffee or tea
Water is the main ingredient in coffee and tea, making both of them hydrating beverages. Research has also shown that caffeine can boost athletic performance.
Although many people think caffeine is unhealthy, science shows that you can drink up to 400 milligrams of caffeine per day without any negative side effects. To put that into perspective, that’s about 4 cups of coffee or 8 cups of tea.
Yet, it’s best not to rely solely on coffee or tea for hydration. But feel free to grab a morning or afternoon caffeine fix before your workout, and try to stay away from caffeinated drinks with a ton of added sugar.
Eat fruits and vegetables
Produce, like kiwi, watermelon, berries, zucchini, apples, pear, corn, spinach and so much more are high in water. The general rule of thumb is that 80% of your water should come from fluids and 20% should come from foods. Eat plenty of fruits and vegetables at each meal to get an added dose of hydration and electrolytes.
Add ice to your drinks
Popping a few ice cubes in your drink serves two purposes. First, cold drinks are refreshing and more enjoyable, so you’ll want to drink more. Second, ice adds more water to the drink. As it melts, you’re slowly drinking water without thinking about it!
Hydrate during your workout
So many people neglect fluids during their workout because they want to avoid the sloshy feeling in their stomach. But avoiding water during a workout can lead to dehydration, which will make you sluggish and irritable.
Drink a few sips of water every 15-minutes during a workout. By limiting your fluid intake to a few sips, you’ll avoid any nausea or stomach issues.
Drink sports drinks
Yes, you read that correctly. Sports drinks are helpful in hot and humid conditions. The combination of water, electrolytes and sugar in sports drinks are ideal for hydration. You lose fluid and electrolytes in sweat, and the sugar helps the cells take in that fluid faster.
If you’re exercising for more than 60-minutes or in hot and humid conditions, consider adding a sports drink to your water bottle.
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