Are you taking part in the Dubai Fitness Challenge? Make sure you stay hydrated. Every cell, tissue and organ in your body needs water. In fact, water makes up more than half of our body weight. Want to know how to stay hydrated in between workouts? Follow our easy tips:
1. Identify your daily hydration goals
Hydration is necessary all day long. Average consumption should be around three litres a day. Women should consume around 2.7 litres, while men should consume about 3.7 litres.
2. Choose your water’s sodium count
As sodium can be found in almost all canned, processed and frozen foods, it’s advisable to reduce your daily intake as much as possible. Look for low-sodium content in the water you drink to prevent water retention and cleanse kidneys.
3. Monitor fluid loss
Before and after each exercise session, it’s best to weigh yourself. For example, a 1-3% loss in body weight often indicates dehydration. Replace every kilo lost with 500ml of water.
4. Pay attention to dehydration signs
Common symptoms of dehydration include a decline in coordination, muscle cramps, muscle fatigue and a decrease in energy.
5. Hydrate with your food
Choose fruits with a high water content, such as watermelon, grapefruit and strawberries.
6. Coffee can boost performance
One or two cups of coffee or tea a day can also assist with fluid needs. The mild diuretic effect is recommended for balanced hydration throughout the day.
7. Go the extra mile with good sports drinks
When exercising for more than 60 minutes, select a sports drink that contains carbohydrates, sodium and potassium.
8. Don’t rely on thirst
Remember that by the time you’re thirsty, you are already dehydrated. Drink as much water as you can comfortably tolerate all through the day.
This 30×30 challenge, MonViso, the Italian Natural Mineral Water, will help you get fit all around:
Article from Monviso