How to Stay Hydrated

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You know that staying hydrated is important, but how do you get it done? Is the best path to hydration drinking electrolyte loaded sports drinks? Should you carry a gallon of water with you everywhere you go? Ok so that one might be a good workout, but what about its hydration benefits? 

At Youfit, we know hydration isn’t just important when you’re at your local gym, it’s something you should work into each day. We know you’re thirsty for answers to these and many other hydration questions, and we’ve got the answers you need.

The Best Ways to Stay Hydrated 

The best way to stay hydrated is to drink water and eat healthy foods that have high water content. Now, how much water do you need a day? There are a lot of factors that can influence how much water you need to drink a day including the climate you live in, your health, your workout routine, and the amount of time you spend outside. On average though, women need about 11.5 cups of water a day and men need about 15.5 cups. [1]

Experts suggest drinking water throughout the day, not just when you’re thirsty. That’s because when you’re feeling thirsty, that can mean you’re already dehydrated. [2] So the key is to drink plenty of water throughout the day to ensure you’re fully hydrated. You can also drink decaf iced tea, seltzer, or water that’s been enhanced with electrolytes. But, be sure to avoid sweetened beverages or caffeinated beverages as these don’t provide much hydration value and can even dehydrate you further. [3]

Signs of Dehydration

Now that you know how to stay hydrated, it’s important to keep an eye out for signs of dehydration. Feeling thirsty is just one sign that you may be dehydrated. Other signs of dehydration in adults include:

  • Feeling dizzy
  • Cravings for sugar 
  • Fatigue 
  • Dark or infrequent urination 
  • Dry mouth
  • Sluggishness 

If you are experiencing these or other signs of dehydration, drinking water can help. Eating foods that are high in water content can also help jump-start your rehydration. Strawberries, watermelon, cantaloupe, oranges, and skim milk are some common hydrating foods with high water content. [4]

Staying Hydrated When Working Out

Sweating a lot, such as after an awesome workout with your personal trainer, can cause you to become dehydrated. This is why it’s important to drink plenty of water before, during, and after your workout. Experts suggest drinking 17-20 ounces a few hours before your workout and another 8 ounces half an hour before you start exercising. During your workout, it’s suggested to drink 7-10 ounces of water every 10 to 20 minutes. You should also drink 8 ounces of water within 30 minutes of finishing your workout. These steps can help you replenish any hydration you’ve lost during your workout. [5]

Finding Your Hydration Fit

Remember, everyone’s exact amount of water needed for proper hydration will vary depending on where they live, their age, health, lifestyle, and other factors. If you are experiencing symptoms of dehydration or if you are unsure how much water you need, consult your doctor to ensure you’re finding your hydration fit. 

 

Sources:

1- Mayo Clinic – Water: How much should you drink every day?

2- Heart.org – Staying Hydrated – Staying Healthy

3 – Aetna – Drink up: An age-by-age guide to staying hydrated

4 – Healthline – 19 Water-Rich Foods That Help You Stay Hydrated

5- Family Doctor – Hydration for Athletes 



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