What to drink when exercising to avoid the harmful effects of dehydration

The inability of the body to maintain appropriate fluid levels necessary for proper bodily activities is known as dehydration. Dehydration happens when fluids are lost from the body at a faster rate than they are absorbed. The effectiveness of endurance exercises might be diminished if there is a fluid deficit above 2% of body weight.

"Furthermore, athletes should water when they feel thirsty, rather than trying to "keep ahead of thirst," as was suggested in earlier recommendations. Considering the current weather, I think it would be wise to plan ahead and adhere to a hydration strategy while exercising.

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. Keep in mind that for every hour of activity, you should drink half an ounce to a liter of liquids. You may divide it into four halves and consume one every fifteen minutes.

Remember that too much liquids dilutes blood sodium. Life requires sodium, which is strictly regulated within a small range. The term for a blood level below 135 mmol/l is hyponatremia. When below 130 mmol/l, symptoms include bloating, puffiness, weight gain, nausea, vomiting, convulsions, and loss of consciousness.

Slower runners frequently confuse weariness for dehydration and drink more fluid than needed. Dehydration is more prevalent than hyperhydration and hyponatremia in our weather, yet drinking too much liquids can be deadly.

Plain water works well as a fluid substitute for activities that don't last more than an hour. The human body requires around 30–60 grams of carbs every hour for activity that lasts longer than an hour. You may get it in a carbohydrate content of 6-8% by combining it with water, or you can buy it separately.

When replenishing fluids during longer runs, like a half or full marathon, it's crucial to provide a little amount of salt and potassium. You can buy this fluid combination in sports drinks or whip up a homemade version, like 'nimbu pani,' by mixing sugar and a touch of salt.

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