Learn how to hydrate correctly - Dietician For Health

Learn how to hydrate correctly

How to correctly hydrate & replace electrolytes when working out

Well, work out is very good for your health. But, when you practice immense workout, your body feels the demand for water. So, what is to be done? This is an important question which certainly needs to be answered.

It is not water that can every time meet the urgency of the situation. Sometimes, you might feel the need of certain electrolytes. This is because when you sweat during workout, your body loses electrolytes. Electrolytes are those minerals which help in proper delivery of fluids to the cells that need them.  In fact, the usual mineral that is lost while you exercise is sodium. It is lost when you sweat. But, the fact remains this that your body is in dire demand of such electrolytes. So what is to be done in that case? Well, let us know all of them one by one in detail.

  • Drink plenty of water. This is the best tip to hydrate you. There is no fixed time as to when you should drink water. But, the general strategy is to drink water all day long. This helps to keep your body hydrated all day. In fact, if you face difficult in drinking simple water then try to drink flavoured water. But before purchasing these flavoured bottles, read their calorie content and avoid any flavoured water loaded with calories and
  • Check your water requirement. This is a simple tool to know whether you are drinking enough water or not. Everyone can do this. You just need to check the colour of urine. If it is dark yellow in colour, your body requires more water. So, you need to change your drink pattern
  • Drink more water in hot and humid conditions. These climatic environments are one of those kinds which develop in you the need to stay. When you practice intense workout in these environments, the demand of water in the body is much more enhanced.
  • Add energy drinks to your routine, if you work out for more than one hour per day. This is because when you work out for such long duration of time, your body sweats excessively. And when you sweat excessively, you lose important electrolytes which are essential for the proper functioning of the body.
  • Even if you exercise for shorter duration of time, but you sweat excessively, then it is a sign that your body needs So, just listen to your body demand then.
  • Try to drink coconut water as far as practicable. It is something which helps to hydrate your body. Besides this, coconut water is very good for the health of an individual.
  • Add fruits to your diet. These fruits are a rich source of electrolytes and fluids. The dose of these fruits varies depending on the content of electrolytes present in them. For instance, you can add bananas and dates for supplementing the demands of potassium in the body.
  • Weigh yourself before and after workout. This is to know as to how much water and fluids you lost during workout. Once you know this, you can easily plan your diet accordingly.
  • Try chocolate milk. Chocolate milk is rich in Post workout when you supplement your body with chocolate milk, these help in replacing the glycogens lost during workout.
  • Try sports or energy drinks. These fluids supplying 60 to 100 calories per 8 ounces help in meeting the requirement of your body post workout. These fluids supply your body with the calorie requirement that you need in order to ensure proper continuous performance.
  • Try chia seeds. Chia seeds are abundant in nutrients like calcium, magnesium, omega-3s, iron, fibre, protein, Vitamin C etc. when in liquid form; they expand around nine to twelve times in comparison to their actual size. So, it becomes all the more important to add them to your routine.
  • You can add vegetables like kale to your diet. Kale is a super food loaded with all the essential nutrients and minerals. It contains those electrolytes which the body loses after workout. So, post workout you can have it. Kale can be consumed in the form of kale smoothie This will help in meeting your required body demand.

Conclusion

People should keep a check on the amount of water they drink, be it in any form, it can be in the form of a juice, or a smoothie etc. The basic purpose of adding liquids to your diet is to keep you hydrated so that you gain back the electrolytes that were lost when you sweat due to exercising or any other physical activity.

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