Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently.

Prolong exercise leads to a lot of sweating, you need to drink fluid during exercise to replace the fluids you lose when you sweat. That way, you’ll reduce the risk of heat stress, maintain normal body function, and maintain performance levels. The general rule is: if you’re sweating, you need to be drinking fluids.

Water requirements differ from person to person, factors like sweat rate, the heat and humidity in the environment, intensity and duration of the exercise needs to be considered. These are some basic hydration guidelines that can be followed:

For maintaining adequate hydration state during exercise, drink water as per your sweat rate, to work out your sweat rate:

To work this out:

Another way to make sure you’re staying properly hydrated is to check your urine. If your urine is white colour, you are overhydrated, light yellow or pale yellow indicates a well hydrated state. Dark yellow or amber-colored urine can be a sign of dehydration. Frequent urination during exercise session and weight gain can also indicate overhydration.

Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as heat stroke. Not sweating during vigorous physical activity can be a red flag that you’re dehydrated to the point of developing heat exhaustion. Thirst isn’t the best indicator, If you are thirsty, you’re already dehydrated. It’s better to consume water with electrolytes and BCAA during training, after exercise you can have healthy snack like fruits and buttermilk.

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