Exercise can increase the risk of dehydration if you don’t replace lost body fluids when sweating on time. Let’s avoid these mistakes when exercising so that your body is well hydrated.
- Not drinking enough water before, during, and after exercise
Make sure to drink enough water before, during, and after exercise. The American Council on Exercise recommends drinking water:- 17 to 20 ounces of water (equivalent to 2-3 glasses) 2 hours before exercise
- 7 to 10 ounces of fluid every 10 to 20 minutes during exercise
- 16 to 24 ounces of fluid after exercise, for every pound of body weight lost after exercise. For example, if you lost 1 pound during exercise, you should drink 2 glasses of water after exercise.
- Not preparing drinking water
Don’t rely on finding water during walking, jogging, or cycling. We never know when our bodies will become dehydrated. Just prepare your own drinking bottle, just fill it with water that has been purified by eSpring™ Water Purifier , a certified water purifier supported by Ultraviolet light technology to improve taste, purify water and eliminate odors. - Not replenishing lost electrolytes quickly
The average person will lose up to half a liter of sweat every 30 minutes during exercise. This number can increase depending on metabolic rate, according to previous research. So, immediately drink water or a fast-hydrating drink such as Nutrilite™ PhytoPowder . Just prepare 250ml of contaminant-free water (purified with eSpring™ Water Purifier) , add 8 grams of Nutrilite™ PhytoPowder Cherry flavor, stir and serve. You can also add ice cubes to make it more refreshing. - Not choosing the right sports drink
One key to replenishing lost electrolytes is choosing your sports drink wisely. Avoid high-caffeine, high-sugar energy drinks, as they can cause increased blood pressure, irritability, restlessness and a higher risk of dehydration, according to previous research . - Not getting enough magnesium
As an electrolyte, magnesium helps restore hydration. But many people don’t meet the recommended intake of magnesium, especially men over 70 and teenagers, according to the National Institutes of Health Office of Dietary Supplements. Add more magnesium-rich foods to your diet, such as legumes, nuts, seeds, whole grains, leafy greens, milk, and yogurt.
