An increased urine output after exercise may just mean you are drinking more fluids than your body is losing during activity. You also may be drinking fluids too close to the start of your exercise. In addition, there are some fruits, vegetables and herbs that act as natural diuretics, meaning they make you urinate. Increased urine output is not usually a problem unless it interferes with your workout and other daily activities.
Scientific Information
You should hydrate at least four hours before exercise to allow fluid levels to become balanced in your body and urine output to return to normal, according to "Medicine & Science in Sports and Exercise." If you are not urinating or urine is dark, drink additional fluids about two hours before exercise to ensure adequate hydration. You drink during exercise is to prevent dehydration which can impact performance. Drink a sports drink after exercise to replace lost fluids and electrolytes.
Adequate Hydration
Women should consume 91 oz. of fluids daily and men should consume 125 oz. of fluids daily, according to the American Council on Exercise (ACE) . Active people need even more fluids, especially if exercising in a warm temperature. ACE indicates that your body can lose up to 32 oz. of fluid during activity, depending on its intensity level and temperature. So drinking a lot before or during exercise is the right thing to prevent dehydration. As indicated above, drink several hours before exercise starts and drink 7 to 10 oz. of fluid every 10 to 20 minutes during your workout. Water is great but don't forget to use sports drinks which replace lost electrolytes, especially if you sweat a lot. If your urine is plentiful and pale yellow in color, you are adequately hydrated.
Natural Diuretics
Fluids, except caffeinated beverages, aren't the only factor in increased urine output. Several fruits, vegetables and herbs act as natural diuretics and can cause urination. They include watermelon, cranberries and cantaloupe. Diuretic vegetables include asparagus, Brussels sprouts, cabbage, artichokes, beets, carrots, lettuce and watercress. Consult a doctor before using any natural diuretic herb, especially if you are pregnant. Some herbs include dandelion, juniper berry and bearberry. Foods containing a lot of potassium like bananas and tomatoes can also act as diuretics.
Warning
Excessive urine output, or polydipsia, can occasionally have medical causes. If you experience polydipsia that doesn't seem to be related to fluid consumption and interferes with your daily activities and sleep pattern, see a doctor for a medical evaluation.
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