4 Basic Rules for Proper Hydration During Fitness: A Beginner’s Guide

Staying hydrated is essential for our health, and hydration during fitness activities is especially important. Dehydration can lead to fatigue, muscle cramps, and a decrease in performance during workouts.

But how much water should you drink? And when should you drink it? Here are four basic rules to follow for proper hydration during fitness:

  • Drink Enough Water

The first rule of hydration is to drink enough water. The amount of water you need depends on various factors, including your weight, activity level, and climate. A general guideline is to drink at least 2 liters (or about 8 cups) of water a day. However, if you are physically active or in a hot and humid environment, you may need to drink more to replace the fluids lost through sweating.

  • Drink Water Before, During, and After Your Workout

When it comes to exercise, it’s important to drink water before, during, and after your workout. Before your workout, drink 500-600 ml of water to ensure that you are properly hydrated. During your workout, drink 200-300 ml of water every 10-20 minutes to replace the fluids lost through sweating. After your workout, drink at least 500 ml of water for every 0.5 kg of body weight lost during the workout to rehydrate.

  • Drink Water Instead of Sugary Drinks

Sugary drinks like soda and sports drinks may provide a temporary energy boost, but they are not the best choices for hydration. These drinks are often high in calories and sugar, which can lead to weight gain and other health issues. Instead, choose water or other low-calorie drinks like unsweetened tea or coconut water for hydration.

  • Listen to Your Body

Finally, listen to your body when it comes to hydration. Thirst is a good indicator that you need to drink more water, but it’s not the only one. Other signs of dehydration include dark urine, dry mouth, headache, and fatigue. If you experience any of these symptoms, drink water immediately and continue to hydrate throughout the day.

 Proper Hydration During Fitness

In conclusion, proper hydration is essential for our health, especially when it comes to fitness. By following these four basic rules, you can ensure that you are drinking enough water to stay hydrated and perform at your best. Remember to drink enough water, drink before, during, and after your workout, choose water over sugary drinks, and listen to your body.

If you found those tips useful share it with your fitness buddy and make sure to carry your bottle of water all the time. If you want to dig deeper into this topic you might want to checkout this.

Book your next outdoor workouts in Barcelona with SAMFIT Club here and stay hydrated 🙂