Clear urine indicates that you have fully rehydrated. This means for every pound you lose through exercising, you should drink 16 to 24 ounces (480 to 720 milliliters) or three cups (720 milliliters) of fluid within six hours of exercising. Teenagers and adults should be replacing any body weight lost during exercise with an equal amount of fluids. We lose electrolytes through sweat, so they must be replaced by drinking fluids that contain them, such as energy drinks. Switch to an energy drink after the first hour to replenish your body with electrolytes, which are minerals (such as calcium, potassium, sodium, magnesium) in your blood and other body fluids that carry an electric charge.Įlectrolytes impact various aspects of body function, such as water levels, the acidity of your blood and muscle function. It's best to drink water in the first hour of exercise. Drink about a half cup to one cup (120 to 240 milliliters) of fluid every 15 to 20 minutes. You'll need to keep sipping water both during and after your exercise. Staying hydrated during your workout is just as important and you should be drinking even when you no longer feel thirsty. Drink around 16 ounces (two cups) of water about two hours before a workout. But if you're planning to do a workout, it's crucial to have enough water in your body before exercising. Regardless of whether you'll be exercising, you should be having plenty of fluids with every meal. The body can lose several liters of water through sweat in an hour of strenuous exercise, so it's vital to replenish that loss. Water and fluids are essential for keeping your body hydrated as well as at the right temperature. Water is the most important yet overlooked nutrient for athletes. Here we look at what to eat before a workout to help give you an energy boost. You're more likely to be tired and perform poorly during sports activities when you do not get enough of the following: Those who will be exercising for more than an hour will need to eat some carbohydrates before their workout, explains MedlinePlus, a website of the U.S. Proper nutrition is essential for all fitness programs and the food you eat before a workout can enhance your performance.Ĭarbohydrates, which are stored mostly in the muscles and liver, form the key source of energy that fuels your exercise.
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