When you are training one of the most important things to remember is that you need to drink water. You should always have a bottle of water with you when you are exercising because it will help replenish your body of all the fluids it loses during your workout session .
A tip would be before every session empty around three quarters of a bottle of water, or if time allows more than that, into a separate container. After every session, you should aim to drink around two thirds of a bottle. If time is short, the same amount of water should be consumed over the next hour.
Water is more important than sports drinks because this liquid replenishes all of your body’s fluids and electrolytes. Water contains no carbohydrates or chemicals which makes it ideal for re-hydrating your body after exercise, whereas sports drinks are designed to replace only lost carbohydrate fuel source.
If you are feeling light headed during training or afterwards, you’ve probably dehydrated yourself too much so make sure that you take time before exercising to hydrate yourself properly.
However, you will need to ensure that you are drinking enough water throughout the day by aiming for at least 4-5 litres. If you are not sure how much is enough try weighing yourself before and after exercise – if there’s a loss of weight it may be an indicator that your body is dehydrated.
If however while training you sweat heavily for around an hour then take more than one litre while exercising, then aim for five litres extra over the next 24 hours . The best way of recognising whether you’re drinking enough water during exercise is by looking at your urine colour. If it’s clear or pale yellow then chances are you are hydrated but if it’s dark orange or brown, your body is dehydrated.
It’s important to remember that when you are exercising and sweating a lot, not only do you lose water but also significant amounts of electrolytes such as sodium. It’s recommended that if you sweat heavily for more than an hour then sports drinks may help replenish these levels.
In conclusion, dehydration can cause many problems which include loss of energy during training, tiredness after exercise and ultimately a poor workout performance. So it’s vital for any athlete to make sure they drink enough before training sessions and immediately after finishing too in order to prevent this from happening.