Imagine you’ve just had a great workout. You’re really sweating! Are you drinking enough to stay well hydrated? Dehydration often starts with flushed skin, fatigue, increased body temperature, and faster breathing and pulse rates. From there, you might feel the early signs of heat exhaustion or heat stroke: dizziness, weakness, harder breathing.
To keep properly hydrated, drink plenty of water before, during, and after physical activity, even if you don’t feel thirsty.
- 2 hours before: 2 cups
- 15 minutes ahead: 1 to 2 cups
- Every 15 minutes while you’re active: x/2 to 1 cup
- After you’re active: 3 cups for each pound of weight you lose while you’re active
To make sure you drink enough:
- Carry a water bottle. Or know where a water fountain or station is. (A medium mouthful is not much, just about 1 ounce; 8 ounces is a cup.)
- Weigh yourself before and after a heavy workout. That way you’ll know how much fluid you need to replace.
- Check your urine. If it’s light and clear (lemon juice color), you’re likely drinking enough. If it’s darker (apple juice color), you’re dehydrated.
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