Drinks that you should eat when working out to prevent the negative consequences of exercising while dehydrated

A lack of enough bodily fluids that allows the body to carry out routine processes at an optimal level is what we mean when we talk about dehydration.

When the body loses more fluids than it takes in, this is the condition known as dehydration. When it comes to endurance exercise, having a fluid deficit that is greater than 2% of body weight might severely hinder performance.

The early standards advised athletes to drink as much as possible to ‘stay ahead of thirst’, but the updated guidelines advise utilizing thirst as a signal to hydrate, says Dr. Aashish Contractor, Director, Rehabilitation and Sports Medicine, Sir H N Reliance Foundation Hospital.

Given the current weather conditions, I believe that it would be a good idea to establish a strategy for hydration before you begin your workout and to keep to it while you are working out that you have developed.

Before activity, your body should be in 'euhydration'—neither dehydrated nor overhydrated. Avoid bloating by not drinking too much fluid before an event, like athletes do. Drink 500 ml 2-3 hours before the event and 250 ml 15 minutes before.

Drinking enough water to replenish what you lose via perspiration is the gold standard. Drink half an hour to one liter of liquids for every hour you workout. You may divide it into four halves and consume one every fifteen minutes.

Plain water is a good fluid replacement for workout under 1 hour. The body requires 30-60 grams of carbs every hour for exertion over an hour. It may be mixed into water at 6-8% carbohydrate content or purchased separately. In longer races like the half and full marathon, salt and potassium are needed for hydration replenishment. You may buy a sports drink or prepare your own, such ‘nimbu pani’ with sugar and salt.

Most runners are somewhat dehydrated after extended activity, so refill fluids within two hours. Since sweat and urine loss continue throughout recovery, drink 1.25–1.5 liters of liquids for every liter of sweat lost (per kilogram of body weight lost immediately post-exercise).

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