6 Smart Hydration Tips: What to Drink During a Workout
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Table of Contents
- Why Hydration Matters
- Choose the Right Beverage
- Consume the Right Amount
- Avoid Overhydration
- Drink Before and During Exercise
- Add Protein and Carbs After Workout
- Recognize Dehydration Risks
- How a Smartwatch Helps Hydration
- Conclusion
Why Hydration Matters
Over 60% of the human body is made of water. During exercise, you lose water through sweat, which can lead to fatigue, decreased performance, and even medical issues. Hydration supports joint health, regulates body temperature, and helps deliver essential nutrients to your muscles.
1. Choose the Right Beverage
For the average workout, plain water is often sufficient. However, for prolonged or high-intensity sessions, sports drinks or chocolate milk can be beneficial. Chocolate milk offers a mix of carbohydrates, protein, sodium, and calcium, supporting recovery. If milk isn’t your thing, coconut water or electrolyte-rich juices (like orange juice) are solid options.
2. Consume the Right Amount
There’s no universal rule, but experts recommend drinking to thirst. If you want a guideline, consume 4-8 ounces of water every 15–20 minutes during your workout. Calculate your sweat rate by weighing yourself before and after exercise to tailor your fluid intake more precisely.
3. Avoid Overhydration
Yes, it’s possible to drink too much, especially during endurance events. Overhydration without enough sodium can lead to hyponatremia—a dangerous drop in sodium levels. Symptoms include fatigue, confusion, nausea, low blood pressure, and in severe cases, seizures or coma.
4. Drink Before and During Exercise
Start hydrating 1.5 to 2 hours before intense workouts or long runs. Sip water regularly during the activity. Don’t wait until you’re extremely thirsty, as that may indicate you’re already dehydrated. Staying ahead of your fluid needs helps prevent post-workout fatigue.
5. Add Protein and Carbs After Workout
After exercise, your muscles need recovery. Fluids rich in protein and carbohydrates aid tissue repair and energy replenishment. A 3:1 ratio of carbs to protein is ideal—flavored milk is a great post-workout drink for this reason.
6. Recognize Dehydration Risks
Dehydration doesn’t just reduce performance—it can have serious health effects. Warning signs include dry mouth, dark urine, dizziness, rapid heartbeat, and fainting. Always listen to your body and hydrate consistently throughout the day, not just during your workout.
How a Smartwatch Helps Hydration
Modern smartwatches can track sweat loss, body temperature, and hydration reminders in real time. Some advanced fitness smartwatches even integrate with hydration tracking apps and heart rate sensors to assess your fluid needs during intense sessions. Devices like the BP Doctor Pro 17 help monitor your body’s signals and send alerts when it's time to hydrate—making them an essential tool for anyone serious about their health and performance.
Conclusion
Hydration plays a vital role in your workout performance and recovery. Choosing the right drink, understanding how much to consume, and preparing before and during your workout can significantly impact how you feel and perform. Stay informed and use technology to your advantage to stay properly hydrated every time you exercise.