Proper hydration is a step that should not be ignored when you want to exercise, especially in summer. If you run outside instead of a treadmill, then the correct hydration must become a priority to you. To avoid dehydration through sweating, which means you lose a large amount of sodium and potassium, your body needs water, but not anyhow. There is a vital process called hydration intelligence that any sportsman, amateur or professional, must apply religiously to avoid further health complications.Here are 3 mandatory steps to not become dehydrated during exercise:Step 1: Pre-hydrationAs you don’t go shopping without money or credit cards, you would better not go running without drinking at least one liter of water and you would better do it at least 30 minutes before. Pre-hydration will not make you run faster, but for sure, you will last longer.If you want something else besides H2O, you can drink green or ginseng tea. Under no circumstances consume energy drinks, no matter how “light” the label claims they are. Taurine found in the energy drinks will speed up your pulse, but too much effort will put pressure on your heart. Coffee is not recommended either, but definitely it is much less dangerous than any “revitalizing” drink.Step 2: Correct hydration when you runAccording to a study made by Journal of Sport Sciences in 2009, cyclists who consumed cold drinks ran about 12 minutes longer than those who consumed hot beverage. Therefore, do not forget to include into your jogging backpack a bottle or two of cold water. You can get a special drink bottle like any Asics runners n Australia use, which is more practical than an usual water bottle.If you get thirsty during sports activity, drink with small sips because if you don’t, it will slow you down or you risk to catch a cold. Also, you should set your phone alarm for every 15 minutes to remind you the time for hydrating, before you are defeated by the sun or the heat. It is really easy to forget, especially when you listen to good music.Step 3: Post-hydration (after exercising)Once you have completed your physical activity goals, you should have in mind that having a drink full of calories, like a milkshake, is not a good idea. Your body will suffer a shock and all the calories theoretically burned will instantly get replaced, making your effort seem result less. A good idea instead is to drink a natural orange juice or unsweetened lemonade.
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