Water is the drink of life – it makes up 70 percent of our bodies and aids in practically every one of our bodily functions, from transporting nutrients to keeping our brains focused. When we exercise, water cools our bodies down by carrying heat to the surface of our skin and releasing it through sweat. But if you’re dehydrated, your natural cooling system is disrupted, sapping your energy and putting you at risk for injury. Here’s how to keep your body quenched.
Before: Drink about two cups of fluid at least two hours before exercising. This’ll allow time for your body to absorb the fluid and for your urine output to return to normal before you start to work out.
During: Drink half to three-fourths of a cup (about three to six good gulps) of fluid every 10 to 15 minutes while you’re walking, especially if your workout is strenuous and the weather is hot. Watch for the warning signs of hydration: If you have muscle cramps, a headache or feel dizzy, weak or queasy, sit down and drink more.
After: Replace all the fluid you lose during exercise to speed your recovery and return to a hydrated state. How do you know if you’ve had enough to drink? The urine test is a good gauge. “If you’re going fairly frequently and it looks like mild lemonade, then you’re well hydrated,” says Pam Lynch, Halifax-based dietitian and sports nutritionist.
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