When exercising, the body requires more fluid intake to optimize the function of every organ. If the body does not get enough fluids, this condition can increase the risk of dehydration. So, how can you deal with dehydration during exercise?
One of the easiest ways to overcome dehydration during exercise is by drinking more water.
This is because drinking water can help restore body fluids lost through sweat while exercising.
Let’s explore other ways to manage dehydration while exercising in the following article!
How to Deal with Dehydration During Exercise
Exercise is a physical activity that can speed up the body’s metabolic process.
That is why this activity is often done as one of the ways to lose weight.
Nevertheless, the increased metabolism caused by exercise also triggers the body to produce more sweat in order to stabilize its temperature.
This condition can lead to dehydration if the body’s fluid intake is not properly maintained.
As a result, dehydration can make you feel tired easily and have difficulty concentrating, which may interfere with your daily routine.
So, how can you deal with dehydration during exercise? Here are several ways you can do it:
1. Drink More Water
One of the easiest ways to manage mild dehydration during exercise is by drinking more water.
If you experience mild dehydration symptoms during exercise, it is recommended to drink 100–200 milliliters of water every 15–20 minutes.
After exercising, you can increase your water intake by 500–600 milliliters for every 0.45 kilograms of body weight lost.
You can prepare an AQUA 600 ml bottled water to drink while exercising.
AQUA is sourced from 21 mountain springs that have been researched for one year by experts, including geologists, geohydrologists, and leading universities in Indonesia.
AQUA also consistently preserves the natural purity of its mineral water through a careful and meticulous filtration process using volcanic mountain rocks.
The AQUA 600 ml bottle is also designed to be practical and durable, making it easy to carry wherever you go.
So, do not forget #AQUADULU while exercising!
Read also: 5 Side Effects of Not Drinking Enough Water
2. Consume Fruits and Vegetables
Consuming fruits and vegetables is another way to help maintain hydration during exercise.
Eating fresh fruits, especially those with high water content, can help meet your body’s fluid needs in addition to drinking water.
This is because foods such as fruits and vegetables contain potassium and sodium, electrolytes that help maintain fluid balance in the body.
In addition to helping support dehydration, fruits and vegetables that are rich in vitamins and minerals can also help keep your body well-nourished during exercise.
Some fruits and vegetables that are good for overcoming dehydration during exercise include watermelon, cucumber, celery, strawberries, lettuce, and melon.
To make them easier to consume, you can bring sliced fruits or vegetable salad before heading out to exercise.
3. Use an IV Drip
If the dehydration is severe, you are advised to consult a doctor immediately.
The doctor may provide intravenous (IV) fluids to restore the body fluids lost after exercising.
You are also advised to rest and avoid other strenuous physical activities to prevent the body from losing more fluids.
How to Prevent Dehydration During Exercise
Prevention is always better than cure, right? Therefore, you can prevent dehydration during exercise by doing the following things.
1. Drink Water Before Feeling Thirsty
Before you start feeling thirsty, it is best to drink water before and during exercise to avoid the risk of dehydration.
About 2 hours before exercising, you are advised to drink 250–350 ml or about one glass of water.
Furthermore, you are also encouraged to drink water little by little every 20 minutes while exercising.
2. Set a Drinking Reminder While Exercising
You may forget to drink water while enjoying your daily workout.
To prevent this, you can set a drinking reminder alarm on the phone you carry while exercising. Set the alarm to ring every 15 or 20 minutes to remind you to drink water.
3. Exercise When the Weather Is Cooler
As much as possible, avoid exercising during the day to prevent dehydration.
This is because the weather during that time tends to be hotter, making you feel thirsty more easily while exercising.
You are advised to exercise in the afternoon or evening when the weather is cooler.
Those are some ways to overcome dehydration during exercise that are important for you to understand.
From the explanation above, it can be concluded that mild dehydration during exercise can be prevented and managed by adopting healthy lifestyle habits, such as regularly drinking enough water.
Hopefully, this article is helpful!
