How Do You Stay Hydrated During A Workout?
To minimize the debilitating effects of dehydration during exercise, the American College of Sports Medicine (ACSM) recommends a series of steps. Staying hydrated during long bike rides, hikes and weight-resistance workouts is crucial to higher peak performance – and continued health. Drink liquid early. Take in 16 oz. of fluid 2 hours before you exercise. Drink liquid often. Take in about 5 to 8 oz. every 15 to 20 minutes; this gives your body a chance to absorb a constant flow of liquid. Add sports mixes containing carbohydrates and electrolytes to your liquids, especially when exercising for more than 1 hour. Keep the liquids within the 60 to 70 degree range for easier absorption. Keep drinks accessible when exercising. Store all fluids in easy-to-use containers that can be opened without disrupting your exercise. Drink after working out to compensate for the fluid your body loses during exercise.
