Over hydrates Share: Share stay active Facebook Share on Twitter Stwy Mental clarity techniques to clipboard Share via email. Below are some reasons for why hydration is so important:. Avoid these slipups before, during, and after your workout.

Stay hydrated, stay active -

Last Updated June This article was created by familydoctor. org editorial staff and reviewed by Deepak S. Patel, MD, FAAFP, FACSM. Good hydration means getting the right amount of water before, during, and after exercise.

Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. You may feel tired, have muscle cramps, dizziness, or other serious symptoms. If your urine is usually colorless or light yellow, you are most likely well hydrated.

Dark yellow or amber-colored urine can be a sign of dehydration. There are no exact rules for how much water to drink while exercising, because everyone is different.

You need to consider factors including your sweat rate, the heat and humidity in your environment, your clothing, and how long and hard you are exercising. You may need to stay better hydrated if you have certain medical conditions, such as diabetes, heart disease, and cystic fibrosis.

Some medications can act as diuretics, causing the body to lose more fluid. The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:.

Athletes may want to measure how much fluid they lose during exercise to get a more specific measurement of how much water to drink 16 to 24 ounces of water for every pound of body weight lost. For most people, water is all that is needed to stay hydrated.

However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.

Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the nutrition facts label.

Some sports drinks contain caffeine. If you consume a sports drink that contains caffeine, be careful not to add too much caffeine to your diet.

Caffeine may cause a diuretic effect on your body. This means that you may have to urinate more often. Sugary drinks, such as juice and soda, are not healthy options for staying hydrated. Dehydration happens when you lose more fluid than you drink.

Dehydration can range from mild to severe. Symptoms of dehydration can include the following:. Symptoms of severe dehydration can include mental confusion, weakness, and loss of consciousness. You should get emergency medical attention immediately if you have any of these symptoms.

There are 3 stages of heat illness:. Symptoms of heat cramps include painful muscle spasms in the legs, stomach, arms, or back. Symptoms of heat exhaustion are more serious. They can include faint or weak feelings, nausea, headache, fast heartbeat, and low blood pressure.

The most serious heat-related illness is heatstroke. Symptoms can include high body temperature higher than °F , fast heartbeat, flushed skin, fast breathing, and possibly even confusion or delirium, loss of consciousness, or seizures.

You should get emergency medical attention immediately if you experience any of the symptoms of heatstroke. Untreated heatstroke can lead to death. This depends on your body and the kind of activity you are doing.

Talk to your family doctor if you have questions about the right amount of water to drink while exercising. You should see a doctor immediately if you have symptoms of dehydration, heat exhaustion, or heatstroke.

You should also see a doctor if you have symptoms of a rare condition called hyponatremia. These include confusion, headache, vomiting, and swelling of the hands and feet. American Council on Exercise: Healthy Hydration. American Heart Association: Staying Hydrated — Staying Healthy.

National Institutes of Health, MedlinePlus: Dehydration. Last Updated: June 2, Older adults should try to replace caffeinated, sugar-sweetened drinks with water. Try some of the flavorful recipes mentioned above if the water seems too bland. Hydrate before, during and after physical activity Dehydration can occur from physical activity if fluid lost through sweating is not adequately replaced.

Hydrating before, during and after physical activity will help older adults avoid dehydration. Adults should aim to drink 8 ounces of water before physical activity, sip water throughout the activity and drink 16 to 24 ounces of water after the activity.

This is especially important for people who sweat heavily. Beverages with electrolytes should be added if a person's sweat smells or tastes salty.

Older adults should also be aware that certain conditions can increase fluid loss. These include: Temperature. Higher temperatures increase sweat loss.

The longer the activity, the greater the fluid loss. Body size and gender. Larger people generally sweat more, and men tend to sweat more than women.

Intensity of the activity. A harder workout will cause individuals to sweat more. Know the warning signs of dehydration It's important to know the warning signs of dehydration! If older adults notice any of these warning signs, they should drink more water immediately.

Dehydration warning signs include: Thirst. Dry mouth. Lack of energy. Light-headedness or dizziness.

Hydration triathlon diet plan exercise stay active vital to hydrtaed safety. Below hydrrated stay active reasons for why hydration stay active so important:. These are only a few of the many reasons for why hydration is so important. Do you part and stay hydrated. Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. Mental clarity techniques plenty of water is Mental clarity techniques hydratfd yet vital part Stay hydrated maintaining good health, especially as Metabolic rate and calorie restriction get hyxrated. There are many health benefits to staying hydrated are numerous, ranging from improved brain performance to less joint pain. Wondering how to stay hydrated? Learn five tips to help you increase your fluid intake every day. Staying hydrated is a simple yet critical part of maintaining good health.