How to Hydrate When Participating in Vigorous Physical Activities

Drinking water is the best way to replenish the body when exercising.

Hydration is important because the human body is mostly made up of water. When participating in vigorous physical activities, a person will sweat off water, because this is how the body cools itself off. So the "Fitness Professional's Handbook" suggests staying hydrated before, during and after any exercise to keep the body hydrated. Lack of hydration during fitness, according to the book, can cause less stamina, dizziness and even an upset stomach.

Things You'll Need

• Water
• Sports Drink

Instructions

1. Drink at least 14 ounces of water before starting any vigorous physical activity. Do this about 2 hours prior to the activity, and then drink another 7 ounces about a half hour before. This will ensure that the body is fully hydrated and able to sweat properly to keep the body in performing condition. According to the "Fitness Professional's Handbook," dehydration can cause the body not to sweat properly, which will lead to a decrease in endurance, strength and even in coordination, which could lead to injuries.

2. Drink water or other fluids continually throughout the exercise routine. It is suggested by "Fit To Be Well" to consume at least 6 ounces of liquids every 15 minutes during physical activity. It also recommends drinking slightly chilled water, which will help it be more easily absorbed by the body, Although water is always the best choice for replenishing the body's fluids, sports drinks can replenish and keep the body hydrated also.

3. Replenish the water sweat out of the body after vigorous physical activity. The "Fitness Professional's Handbook" suggests that a person weigh themselves prior to exercising and again afterward. For every pound that is lost, drink about 16 ounces. So if 2 pounds were lost, then consume 32 ounces of liquid.

References

• "Fit To Be Well", Alton Thygerson, 2006
• "Fitness Professional's Handbook", Edward Howley, 2007