Ways to monitor your fluid status: You can easily keep an eye on your hydration status.
Monitor your urine output: If you are hydrated, you should go to the bathroom frequently. If you don't produce much urine or if it is very dark in color, chances are that you are dehydrated. Ideally urine should be pale or colorless. Remember some medicines, vitamins and dietary supplements may also change the color of your urine.
Within two hours of a workout or competition, aim to get back to your pre-exercise weight: Weigh yourself before and after workouts to ensure that you are not losing too much fluid. Remember losing weight by losing fluid or becoming dehydrated is not the way to get the pounds off.
Every person perspires at different rates depending on their biological make-up. If you are a heavy sweater, make sure that you use a beverage containing sodium during workouts. Eat and drink foods and fluids with sodium after your workout to replenish the sodium lost in sweat.
To stay hydrated: Drink at least two glasses of water when you get up in the morning.
Drink two glasses of water 1-1 1/2 hours before your workout. Keep sipping fluid after every 10-15 minutes during your workout.
Don't wait until you are thirsty to decide to drink. Your thirst sensation runs quite a bit slower than your body's need for water. By the time you realize that you're feeling thirsty, your body will already be suffering from drought. Most experts suggest that you drink before you get thirsty. Even if you're just pushing a long distance - drink water before, during, and after.
People doing intense or long-duration workouts are prone to heavy, repeated sweating, then lose a high amount of electrolytes (sodium, potassium, magnesium). These people can replenish the body by having salty fluids and foods like energy/sports drinks, tomato juice, orange juice, grape juice, milk, potato, bananas, spinach, canned soups and beans.
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