Keeping hydrated during exercise

Sep 10, 2023 Features / Columnists, Fit-Nest, News, Waterfalls Magazine

FIT-NEST

By Davina Bagot

Waterfalls Magazine – The past few weeks have been hotter than usual, thanks to the prolonged dry season or El Nino as we know it. Staying hydrated could not have been more crucial than during this period.

Davina Bagot

While hydration is important in any day, it is even more important during exercise, and here’s why. Research shows that sweat primarily consists of water, but it also includes important electrolytes, such as sodium, chloride, potassium, magnesium, and calcium. Electrolytes are minerals in the body found in body fluids such as blood and urine for example. They aid a number of functions including nutrient absorption, waste removal, and water distribution in the body.

Sweating, vomiting, and diarrhoea can all cause the body to lose electrolytes; this can leave you feeling dehydrated and can result in muscle cramps and spasms. This is why hydration is important; especially while sweating out in the gym or exercising at home.

While water is the best source to naturally rehydrate during exercise, you can opt for some replenishing alternatives that can help restore those lost electrolytes.

A few options that are not too heavy on sugar include Gatorade, Lucozade, Pedialyte and more recently, I have found myself gravitating to the Blue Waters Cran drink since this is very low in sugar. Another great and natural electrolyte-filled beverage is coconut water.

Signs you are dehydrated

Dehydration occurs when the body’s water content becomes too low. This can lead to severe injury at the gym, especially if you are weightlifting. If you are experiencing a headache, dizziness, fatigue, muscle cramps, weakness, or dry nasal passage, your body may be trying to tell you it needs more fluid.

Signs of dehydration during exercise include dizziness and headaches

Other signs of dehydration include dry or cracked lips, mood changes, dark-coloured urine, confusion, and hallucinations.

Drinks to avoid while exercising

While hydration is critical in maintaining a healthy lifestyle, it is equally important that we choose the right liquids when hitting the gym. A few drinks to avoid include fruit juices, milk, soda, and caffeine products. In fact, it is highly recommended that you avoid drinks high in caffeine and sugar, such as Red Bull and Monster since these can lead to increased blood pressure, irritability, restlessness, and a higher risk of dehydration, past research has shown.

Some good old CO2 never hurt, but remember to avoid gulping down too much during exercise as well, since this too can be a humbug during your routine.

Even though you may want to reach for an ice-cold bottle of water, it is highly recommended that room-temperature beverages be consumed instead to avoid cramps and other injuries.

Gatorade is a great way to stay hydrated and replenish the body during exercise

My final tip for this week would be to avoid alcohol if you plan to hit the gym. Ideally, one should consume alcoholic beverages about six hours after exercise.

Doctors have found that alcohol thins the blood, kills brain cells, may have negative cardiovascular implications, and can interfere with the quality of your sleep. Some persons have even reported negative effects on their mood.

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Davina Bagot, El Niño, Electrolytes, Fit-Nest, prolonged

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