How to exercise: The way you hydrate before, during and after workout can impact your fitness routine

Exercise tips: Dehydrated muscles are more prone to cramping and injury (Image: Canva)

We all know that exercise is essential for a healthy lifestyle, but did you know that the way you hydrate before, during, and after your workout can significantly impact your fitness routine? It is all too easy to forget to hydrate during the workout itself. When you exercise, you naturally lose fluids through sweat, but if you start your workout already dehydrated, you're setting yourself up for several health risks.

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Here are 5 of the most common dangers of exercising while dehydrated:

Reduced physical performance

Dehydration can lead to a decrease in strength, endurance, and overall athletic performance. You may find it harder to complete your usual exercise routine, and your body may fatigue more quickly.

Increased risk of injury

Dehydrated muscles are more prone to cramping and injury. Lack of proper hydration can also affect your coordination, making you more susceptible to accidents during your workout.

Overheating

Sweating is your body's natural cooling mechanism. When you're dehydrated, your body can't effectively regulate its temperature, putting you at risk of overheating and heat-related illnesses, such as heat exhaustion or heat stroke.

Impaired cognitive function

Dehydration doesn't just affect your physical performance; it can also impact your cognitive function. You might experience difficulty concentrating, dizziness, or even confusion during your workout.

Delayed recovery

Proper hydration is crucial for post-workout recovery. Dehydration can prolong the time it takes for your body to recover from the stress of exercise, leaving you feeling fatigued and sore for longer.

5 refreshing drinks to keep  you hydrated during workouts

To ensure you stay properly hydrated during your workouts, it's essential to consume the right beverages. Here are some drinks you must consider incorporating into your exercise routine:

1. Water

The most basic and crucial drink for staying hydrated during exercise is plain water. Drinking water before, during, and after your workout helps replenish the fluids lost through sweat. Aim to take small sips of water at regular intervals, rather than guzzling it all at once while you break a sweat.

2. Sports drinks

Sports drinks contain electrolytes like sodium, potassium, and magnesium, which can help replace the minerals lost through sweat. They are particularly useful during intense or prolonged workouts. However, be mindful of the added sugars in some sports drinks and opt for low-sugar or electrolyte tablets when possible.

3. Coconut water

Natural coconut water is a fantastic hydrating option. It's packed with electrolytes and has fewer sugars than many commercial sports drinks. Plus, it provides a refreshing, tropical flavour.

4. Fruit-infused water

If plain water is hard for you to gulp down during your workout session, infuse it with slices of fresh fruits or vegetables like lemon, lime, cucumber, or berries. This adds a subtle flavour without any added sugars or artificial ingredients.

5. Green tea

For those engaging in less strenuous activities like yoga or Pilates, green tea can be a hydrating and antioxidant-rich choice. It provides a gentle caffeine boost and supports overall hydration.