How do you know if you are drinking enough water. It almost sounds like a cliché: it is very important to drink enough water when you exercise. Certainly with the tropical temperatures of the last few days it is extra important to take a moment to reflect on your fluid intake. Why is water so valuable with your workout? And what role does salt play in this?
The main purpose of drinking water during exercise is to prevent dehydration. During exercise you sweat a lot and all the water that you lose during exercise must be replenished. You do that by drinking water. Or vitamin drinks, but watch out with the sugars they contain. Do you not like drinking water? Then make your own vitamin drinks by putting fresh fruit juice in your water! Soft drinks, up to 7 cubes of sugar. Healthy drinks instead of water.
You can start your workout well prepared by ensuring that you have enough fluid in your body beforehand. If you are already thirsty before exercise, it is actually too late. So try to drink about half a liter of water 2 to 3 hours in advance. This way you can start your workout well hydrated.
A few more gulps before you start and you are ready to go. During exercise itself, drinking a glass of water every 10 to 20 minutes is enough. After exercising it is also important that you keep drinking enough. The fluid requirement differs per person, because we all sweat to a different extent.
There is only one very important difference between drinking enough and drinking too much. Your body needs moisture to function, but too much moisture can be very dangerous. If you drink too much water and your body cannot get rid of this fluid, your body cells will absorb this.
This can go so far that they can no longer handle all the water. Then they can break. At that moment there is talk of water poisoning (water intoxication), which can even be fatal in the worst cases. So pay attention to how much water you drink.
Peeing regularly is not only important to get rid of all the excess water, it is also a good way to see how much fluid your body needs. If your urine is dark in color and has a strong odor, your body needs more fluid. If it is light in color you do not have to drink more.
Furthermore, it is also good to eat something after exercise after drinking all that water. Especially something that contains salt is sensible, because salt absorbs moisture. With intense exercise at high temperatures you run the risk of not having enough salt in your body.
So keep in mind what kind of sport you perform, how long you do it and how intense it is. If you spend less than two hours in a normal environment, you can simply drink water in a normal way and you don't have to worry about your salt. But if you are working out for more than two hours or exercising in a warm, humid environment, drinking "normal" water may not be sufficient for the physical intensity that you perform.In such situations, the supply of glycogen, a long-term energy source that is stored in your muscles, can deplete. What does water for your skin. If possible, take a break to get something to eat or to drink a sports drink that is rich in carbohydrates and sodium.