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. Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out . Before you turn into a raisin inside and out, check out these 10 ways to prevent mid-workout dehydration.
Good old H2O is critical for when the body , such as when we sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip of fluid every 10 to 20 minutes during exercise . 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), —this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of : can lead to , which is when excess water in our bodies . "It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with fluids like water," CamelBak hydration advisor, Doug Casa, says.
2. Sip on sports drinks and coconut water.
When we sweat, we lose , which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. sports drinks can help prolong exercise and rehydrate 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 periods of exertion, such as running a marathon or going through a particularly intense workout, will mid-workout. Not into sports drinks or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a could be .
3. Turn to fruit.
Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. . Jirapinyo, P., Phosuya, P., Thammonsiri, N., et al. Department of Pediatrics, Faculty of Medicine Siriraj Hospital, Mahidol University, Bangkok, Thailand. Journal of the Medical Association of Thailand, 2001 Jul;84(7):942-7. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run). . Miller, K.C. Department of Health, Nutrition, and Exercise Sciences, North Dakota State University. Journal of Athletic Training, 2012 Nov-Dec; 47(6): 648-654. To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).
4. Weigh yourself.
Hop on the scale before and after exercise. For each pound lost during activity, drink an additional . If your body weight change is three percent or more, you may be experiencing significant to serious dehydration. . Armstrong, L.E., Soto, J.A., Hacker, F.T., et al. Human Performance Laboratory and Department of Physiology and Neurobiology, University of Connecticut, Storrs, CT. International Journal of Sports Nutrition, 1998 Dec;8(4):345-55. Losing a few pounds of body weight after exercise can put and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue. . A.D.A.M. Medical Encyclopedia. Last reviewed: August 15, 2011. To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.
5. Check the toilet.
If you’re taking a mid-set break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. Store this handy, dandy in your phone or wallet to make sure your piddle is up to snuff—dark yellow urine may indicate dehydration. . A.D.A.M. Medical Encyclopedia. Last reviewed: August 15, 2011.
6. Tame thirst.
Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you . Even if you’re not feeling totally parched, mild is still a sign of impending dehydration.
7. Pay attention to your muscles.
Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. Effects of dehydration and rehydration on EMG changes during fatiguing contractions. Bigard, A.X., Sanchez, H., Claveyrolas, G. et al. Unite de Bioenergetique et Environment, Centre de Recherches du Service de Sante des Armees, La Tronche, France. Medicine and Science in Sports Exercise, 2001 Oct;33(10) "Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,"Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.
8. Pinch yourself. (No, really.)
Go ahead, pinch yourself! , which is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity), is an easy way to check your hydration (though not 100 percent reliable for everyone). Fayomi, O., Maconochie, I., Body, R. St. Mary’s Hospital, London. Emergency Medicine Journal, 2007 rebruary; 24(2): 124-125. . Gerhardt, L.C., Lenz, A., Spencer, N.D., et al. Laboratory for Protection and Physiology, Empa, Swiss Federal Laboratories for Materials Testing and Research, St. Gallen, Switzerland. Skin Research and Technology, 2009 Aug;15(3):288-98. . Erickson, M., Stern, R. Department of Basic Biomedical Sciences, Touro College of Osteopathic Medicine, New York, NY. Biochemistry Research International, 2012;2012:893947. Using your pointer finger and thumb, simply pinch the skin on the back of your hand (not too hard!) and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.
9. Keep dry mouth at bay.
One of the first signs of dehydration is . If your mouth starts feeling like the Sahara, head to the water fountain (or take a sip from your reusable water bottle!). A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration. . Endo, M.Y., Kajimoto, C., Yamada, M., et al. Department of Exercise Science and Physiology, School of Health and Nutritional Sciences, prefectural University of Hiroshima, Hiroshima, Japan. European Journal of clinical Nutrition, 2012 Nov;66(11):1208-13. . Noakes, T.D. Exercise and Sport Science Reviews, 1993;21:297-330.
10. Stop if you get the dizzies.
during a workout is a sign of and a signal to tone it down a notch. . A.D.A.M. Medical Encyclopedia. Last reviewed: May 1, 2011. Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that it’s time to hydrate." Due to the decreased plasma volume with dehydration during exercise," Casa says, "the heart must work harder to get blood to the working muscles." When there’s not enough water in blood, both blood volume and , resulting in dizziness. . Patel, A.V., Mihalik, J.P., Prentice, W.E., et al. University of North Carolina at Chapel Hill, Chapel Hill, NC. Journal of Athletic Training, 2007 Jan-Mar;42(1): 66-75.
Next time you plan for a sweat sesh, keep these tips in mind for a safe, hydrated workout.
Originally published January 2014. Updated July 2015.