Water is one of the most essential element for living a healthy life. When it comes to a sweaty workout, a water break is a well earned reward and is loved as much as the next fitness fiend. But as the temperature rises, it becomes more important than ever to focus on our fluids all day long. If you are not drinking enough water before a morning run, sweating a ton at the gym, forgetting a water bottle to sip during spin class, and steamy temps then you are on surefire ways to put yourself on a path to dehydration doom.
Our bodies are made up of more than half water and we use it for pretty much every bodily function - from regulating body temperature to removing waste to lubricating joints to carrying oxygen to the cells. So, here's how to keep yourself hydrated.
- Drink more water!
- The good old H2O is very critical for rehydrating your body when it experiences fluid loss, such as when we sweat. Even though many gyms like to keep costly sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip 200 ml to 300 ml of fluid every 10 to 20 minutes during exercise to stay properly hydrated.
- Coconut water
- There's a reason people love this tropical drink. Unlike sports beverages and other drinks, coconut water is quite low in carbohydrates, while being rich in potassium. Also, its unsweetened varieties can be very hydrating hoping you like its unique taste.
- In the world of thirst quenchers, watermelon weighs in as a major contender for the top position. Given its name, it's no surprise that this fruit is made up of 92 percent water. But its salt, magnesium and calcium content is what makes it ideal for rehydrating your body. It is also a good source of potassium, vitamin C and vitamin A.
- No matter how you consume them, cucumbers keep cool at the number one spot on the list of waterlogged fruits and vegetables. With a composition of 96 percent water, cucumbers have no saturated fat or cholesterol. They also have very high vitamin K, vitamin B6 and iron content. Cucumber and melon bites, anyone?
- Sip on sports drinks
- When we sweat, we lose electrolytes, which are basically minerals found in the blood that help to regulate the amount of water in the body. Research suggests and sports drinks, such as Gatorade and Powerade, can help prolong the exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout.