The Importance of Staying Hydrated During Exercise

Who Should be Keeping Hydrated During Exercise?

  • Fitness levels: Those who have a higher fitness level generally tend to sweat earlier on
  • Body size: Those with a larger body size tend to sweat more
  • Genetics: Some people are genetically more prone to sweating than others
  • Temperature: If it is hot and humid, the athlete is more likely to sweat.
  • Wind: Air flow over the skin improves body cooling and reduces sweating
  • Exercise intensity: The more intense the exercise, the more likely it is to make the athlete sweat

What Should You be Drinking?

  • The length and intensity of your exercise session
  • Whether you need to replace carbohydrates and electrolytes
  • Your Individual preferences (flavors, for example)
  • Dietary needs

Why is Hydration so Important During Exercise?

  • An increased heart rate
  • Increased perception of effort
  • Increased levels of tiredness and fatigue, both physically and mentally
  • Reduced cognitive performance (for example, your skill levels and coordination
  • Gastrointestinal issues, such as nausea
  • Heat stroke
  • Headaches
  • Sore muscles

When Should You Drink?

What are the Signs of Dehydration?

  • Feeling thirsty
  • Dark yellow and strong smelling urine
  • Dizziness and feeling lightheaded, often accompanied by a headache
  • Memory loss and confusion
  • Nausea
  • Fatigue
  • Dry mouth, eyes and lips
  • Muscle cramps and weakness
  • Not needing to visit the toilet very much (less than four times in an average day)
  • Rapid breathing
  • Increased heart rate

Stay Strong Together

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A mobile fitness app for Android & iOS devices that manages & tracks your workout. More than 10 million downloads. Michael Wood, CSCS, is the Content Manager.

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Jefit App

Jefit App

A mobile fitness app for Android & iOS devices that manages & tracks your workout. More than 10 million downloads. Michael Wood, CSCS, is the Content Manager.