Dehydration is a common problem that many athletes face. This usually happens during training or during the sport. Dehydration occurs when the body loses more fluids than what is consumed, and although anyone can fall victim to this, the focus of this article is athletes.
A state of dehydration can have adverse effects on the performance of the athlete and can even trigger health complications. To avoid this, athletes are advised to stay hydrated at all times by having a water bottle for sports. However, there is more to staying hydrated than drinking lots of fluids. In this article, we’d be exploring the best hydration practices you can engage in to prevent dehydration.
What Kinds Of Fluids Should I Take During Practice?
Whenever you’re exercising, training, or at a competition as an athlete, the most obvious fluid choice to prevent dehydration is water. However, and understandably so, sometimes you may crave something other than water that will still serve the same purpose.
In such a case, you can opt for a sports drink. This is ideal if you’d be training longer than an hour and want to stay energised as well as hydrated. Just ensure to opt for a sports drink that was produced to serve such a purpose or one with lower calories.
When Is The Best Time To Drink Water To Avoid Dehydration?
To prevent dehydration, you must drink as many fluids as you can, not too much and not too little. While training or at a sporting event, there are two extremes you must avoid: overhydration and dehydration. To avoid either, you must make sure you drink water at the right time and in the right quantities.
According to the American Council on Exercise, you are expected to drink between 17 and 20 Oz of water at least 2 or 3 hours before you begin your exercise or training; 8 oz of water within the 20-30 minutes before you begin training or during warm-up. You should also be particular about drinking between 7-10 Oz water every 10 or 20 minutes while training, and at least 8 Oz after about 30 minutes of exercise.
Following this guide will help you prevent both overhydration and dehydration. If you have a water bottle for sports, it will help you readily remember that you need to drink fluids and also helps you mentally keep track of the time you have to drink more water.
How To Prevent Dehydration During Training Or Exercise
There are different ways in which you can prevent dehydration as an athlete or sports professional. These include:
- Drink Fluids (Water)
This is the first and most obvious way to prevent dehydration. You need to drink more fluids than your body lets out. If the reverse is the case, you definitely will get dehydrated in no time. This is because the more your exercise or work out, the more you sweat (which is your body letting out fluids). If you don’t keep drinking water at intervals, you would be letting out more fluids than you have taken in.
You can also try a hydrate water bottle to keep with you on the go. This makes it easier for you to drink more water as you train. You can check out any of our FJ water bottles right here. Some of our bestsellers for sports are:
27 oz Stainless steel insulated water bottle: These are handy and durable for any sporting activity. This is available in a variant of three colours and has a sporty-looking design. It also comes fitted with a little handle strap that makes it easy to carry around.
24 oz Stainless steel insulated water bottle wide mouth: This is another excellent water bottle for sports. For this bottle type, you can either have plain colours like avocado or have a combination of two colours in one like orange and black. These fancy designs will make you the envy of everyone around you.
- Drink Sport Drinks
Sports drinks are other fluids you can take in addition to water. Remember that you are not drinking this as a substitute for water, but rather to complement it. This is so because such sports drinks contain essential minerals like sodium and potassium which are lost when you sweat. Taking a sports drink is ideal for more rigorous training or sporting activities.
- Wear Comfortable Clothes
While engaging in any form of the sporting activity, it is important to wear appropriate clothes that suites the occasion. If you wear loose and lightweight clothing, it can help keep you hydrated by minimising sweat. The more fluids you have in your body, the less likely you are to get dehydrated.
- Take Breaks In Between
No matter how rigorous you plan to train or exercise, it is important to take breaks. Have short periods where you just go to cool off, get some air and of course, drink more fluids. These breaks help you reduce your sweat rate and improve hydration.
- Stay In A Cool Environment
Whenever you get a minute away from the sporting activity you were engaged in, endeavour to stay in a cool and airy environment. As much as you can, get out of the sun and stay in a shaded environment. This will help you get better refreshed and avoid dehydration.
You can also try a cooling technique like an ice immersion or a cold bath. This helps regulate your body’s temperature and gets rid of heat and sweat.
- Monitor Your Hydration Status
Another effective way of preventing dehydration is by monitoring your hydration status. A simple observation of urine can help determine what level of hydration you are. If your urine is too clear, almost colourless, it means that you are overhydrated. If your urine is pale yellow, it means you are hydrated just right. But in cases where the colour is dark yellow, it means you are dehydrated.
Dehydration is not a fancy state to be in, especially as a sportsperson. Following the tips shared above can not only help you avoid dehydration, but also improve your performance as a sportsman/woman. If you’d want a hydrate water bottle to keep with you on the go, check out our website here and get yourself one.