During these hot summer months it is important to hydrate before, during and after exercise. If you are dehydrated you will not be able to perform at your best and you will be putting yourself in danger. Water helps regulate your body temperature during exercise and helps transport nutrients throughout your body while you exert energy.
The American Council on Fitness recommends that you:
- Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising
- Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
- Drink 8 ounces of water no more than 30 minutes after you exercise
Following these guidelines can help reduce your risk of dehydration.
Symptoms of dehydration are dizziness, nausea, lightheadedness, headache, dry mouth among others.
A sign that you are properly hydrated is clear-light urine color.
Make sure you are drinking water throughout the day. Your body will thank you!