Most people already know to gulp down water after exercising, but it's also important to make sure you're hydrated both before and during your workout. Not being hydrated can cause dizziness, headaches, fatigue, and cramps, as well as muscles that feel like lead. But heading into your workout well hydrated can make you feel stronger and more alert, and since your heart doesn't have to work as hard to pump oxygenated blood to your muscles, you're able to exercise longer. Here are some basic guidelines on how much water you need to perform your best and prevent dehydration.
- Before: Drink about 500mls of water one to two hours before working out. Sip another 240mls 15 minutes before.
- During: Sip 170mls of water every 15 minutes (240mls if exercising in extreme heat or you're sweating buckets). If you're working out for longer than an hour or in excessive heat, then try sipping a sports drink like Gatorade to replenish lost electrolytes.
- After: Weigh yourself before and after your workout. For every 0.45 kilograms of water weight lost, replace it by drinking about 500mls of water or sports drink. Another good way to monitor that you've gotten enough water is in the ladies room. If you have a large amount of light-coloured urine, then you're hydrated. If it's dark, then you'll know you need to drink more before, during, and after your workout.
You definitely don't want to over-do it with nature's beverage. Although rare, there is such a think as overhydration, a condition called hyponatremia where sodium levels in the blood become diluted and fall dangerously low. You'll know you're drinking too much water if you find you've gained weight when weighing yourself after a workout.