Get ready to hydrate your body to peak performance. Hydration powers your health, fitness, and performance. Monitoring your hydration is the key to feeling good and staying healthy when you exercise, whether the temperature is 20 or 95 degrees F. Learn how to hydrate right and experience exercise at a higher level. Hydration is an investment that should provide a personal return on your investment. Fitness Workout reminds you that approximately 70 percent of your body is made up of water so next time you exercise, grab a bottle, fill up, and drink.
Eye on the hydration
Step 1
Take water or a sport drink with you. Bring a water bottle and if needed a sports bottle carrier. Get in the habit of carrying water with you daily.
Step 2
Drink 7 to 10 ounces of water every 10 to 20 minutes or a carbohydrate sport drink if your exercise is intense or lasts more then 45 to 50 minutes.
Step 3
Continue to drink water or a sport drink as you exercise. Water alone will suffice and save calories if your exercise is moderate or less than 45 to 50 minutes.
Step 4
Monitor your urine during and after you exercise to make sure it is plentiful and pale. Taking a break during exercise and checking will let you know if you need to hydrate.
Tips and Warnings
- Drink a sports drink instead of water when engaged in moderate to high intensity exercise that lasts an hour or longer. Weigh yourself before and after exercise and replenish every pound lost with 2 cups of water.
- Be aware that certain medicines and vitamin supplements may change the color of your urine. According to Health Guidance when your sweat rate decreases, your body temperature rises, fatigue increases and your risk of heat injury is greater.
Things You'll Need
- Water
- Bathroom
- Scale
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