For people who live in Phoenix and other Arizona cities, they will tell you how important it is for water to be at their disposal when they need it. In a dry climate like Arizona, proper hydration is extremely important. IT is recommended to drink half your body weight in ounces of water on a daily basis to properly stay hydrated. For example, if you weigh about 120 pounds, then you should drink 60 ounces of water each day. Just as we stated earlier on, drinking only water is not enough to properly stay hydrated for those who stay in Arizona. So, read for the top 5 ways to prevent mid-workout dehydration.
The human body tends to experiences fluid loss, such as sweat and this is why it is critical to stay hydrated. If you are exercising during summer time, it is advisable to sip 7 to 10 ounces of fluid every 10 to 20 minutes. Although some gym keep sports drinks and protein shakes on their shelves, but water will do the tricks most times. You will probably need to replace electrolytes too if you are working out for longer than an hour or doing high-intensity training like running a marathon or tough training session. A regular workout may not require electrolyte as drinking water, juice, or sports drinks will do the trick.
Taking fruits is another great way to stay hydrated, as many fruits are a great source of both electrolytes and fluids. Note that the dose of electrolytes can differ from fruit to fruit. For example, fruits like banana and orange contain high levels of the electrolyte potassium and they are a great option for refueling during an intense workout like a long run.
- Weigh yourself
Another great way to monitor your water level is to check your weight before and after an exercise. Drink an additional 16 ounces of fluid for each pound lost during activity. Take note that you might be experiencing significant to severe dehydration if your body weight change is three percent or more. Losing a few pounds of body weight after exercising can result in uncomfortable side effects like muscle cramps, dizziness strain on the body and fatigue.
- Pay attention to your muscles.
Human muscle tends to become fatigued when the body system is dehydrated, and this is because the lean muscle tissue contains more than 75 percent water. Staying hydrated helps prevent the decline in performance during exercise. The best thing is to drink some water and rest for a bit before getting back at training when your muscles feel too tired to finish a workout.