Proper Hydration During Exercise: Pre, Mid, and Post-Workout Strategies

Hydration plays a crucial role in exercise effectiveness and overall health. Many misconceptions exist about when and how to drink water during workouts. Let's debunk these myths and explore the best hydration practices for pre, mid, and post-exercise.

Common Myths About Hydration and Exercise

1. You Shouldn't Drink Water During Exercise:

   • False.

     Drinking water during exercise is essential to maintain hydration and performance.

2. Drinking Water Before Exercise Causes Gastric Issues:

   • False.

     Proper hydration before exercise helps prevent dehydration and supports physical performance.

3. You Should Drink Water Quickly When Thirsty After Exercise:

   • False.

     Drinking water too quickly post-exercise can disrupt electrolyte balance and should be done gradually.

Why Hydrate Before Exercise?

From the moment you drink water, it takes approximately 20-30 minutes for your body to absorb it. Drinking water before exercise helps prepare your body for the upcoming physical activity by preventing dehydration.

• 2 Hours Before Exercise:

  Drink 500ml of water.

• 30 Minutes Before Exercise:

  Drink 300ml of water in small sips.

Why Hydrate During Exercise?

During exercise, your body continuously loses water through sweat and respiration, leading to decreased oxygen levels and loss of electrolytes. Regular hydration during exercise replenishes fluids, reduces fatigue, and maintains performance.

• Every 15-20 Minutes:

  Drink 50-100ml of water in small sips.

Why Avoid Gulping Water Post-Exercise?

Post-exercise, your muscles need to recover, and your body needs to eliminate metabolic waste while restoring lost fluids and electrolytes. Drinking large amounts of water quickly can lead to an imbalance, causing excessive sweating and further dehydration.

• Gradual Rehydration:

  Drink 500-1000ml of water in small sips over time.