Many people wait until they are thirsty to drink fluids. However, if we wait until we feel thirsty, we are already dehydrated! Remembering to drink fluids keeps us healthy and supports our training. Staying hydrated is important for healthy circulation, healthy blood pressure, as well as improved muscle function and performance. So, how can you be sure you hydrate frequently? There are many phone apps that you can use to track your dietary and fluid intake. Here are some ways you can stay hydrated while training:
- Set a timer on your sports watch. When you hear the beep, take a sip. This is a great tool for runners and other athletes are that too busy competing, or training so intensely that they often forget to drink fluids. Using an interval timer as a reminder can help keep you training strong.
- Use fruits as your fuel/snack during training. Fruits, such as watermelon, grapes, and oranges, have a high-water content. Eating fruits that have a high-water content can help make up some of the fluids lost in sweat as well as replenish natural electrolytes. The fructose in fruit can also naturally rise blood glucose levels so that you blood sugar does not get too low while working out.
- Remember to drink after your workout. Replenishing lost fluids after a workout is important because it helps to speed up recovery time. Muscles are able to repair themselves faster when the body is well hydrated.
- Be creative with your hydration. Hydration doesn’t always have to be a sports drink or water. For a fun twist and a hydrating summertime treat, take your favorite sports drink and pour it into popsicle molds so that you can enjoy a frozen treat after your workout to help you cool off and replace lost electrolytes.