Get that H2O!
Whether it’s taking those first steps into the water, revving up for a run, or gearing up for a day of stoke, we like to go hard. And sometimes we feel it the next day more than we’d like. That’s why it’s so important to take precautions so you don’t wear yourself down. Extreme physical activity is different than a normal bout of exercise. Whether you’re a CrossFit champion, a surfing weekend warrior, or just an overly dedicated fitness enthusiast, take a moment to learn about the hazards of dehydration and what you can do to prevent them.
What Happens During Dehydration
Dehydration boils down to simple math. Physical activity means that your body is sweating more than normal even when surfing or snowboarding. If you find yourself reaching for your towel every few seconds at the gym, it’s time to refill your water bottle. If your body is losing more water than it’s taking in, problems are bound to occur. You may experience fits of dizziness, fatigue, muscle cramps, nausea, a sudden lack of perspiration, or a seriously rapid heart beat. If your body starts to feel “off” during your workout, you’re probably suffering from dehydration. Listen to what your body is telling you.
Why Water May Not Be Enough
Regardless of how you exercise, hydration is an absolute must. But not all workouts are created equal. If you’re engaging in an extreme physical activity for a significant period of time, rehydrating with just water might not go far enough. Your body needs a steady supply of electrolytes, calories, and other nutrients in order to stay active. No, gulping down salt won’t help. This is especially true when you’re in the lineup for hours on end. You can find electrolytes, carbs, and some extra calories in most popular sports drinks, but they’re also loaded with sugar. You can also find the nutrients you need in a variety of protein powders, homemade shakes, and even in fruit.
Best Ways to Stay Hydrated
Start off with about eight ounces of water about 30 minutes before exercise. Follow that up with another eight ounces every 10 to 20 minutes. Wrap things up with fluids throughout the rest of your day as well. If you’re engaging in a more strenuous workout, you need to replace water with something more substantial.
There are dozens of different fitness supplements out there, ranging from quick hits for an extra boost of energy in the short-term or slow-release supplements for long-lasting energy.
A pre-workout formula is great for quickly snapping your body into action. You can use these 10 – 15 minutes before you start working out. They’re designed to boost energy, muscle enhancement, and up your endurance levels. Just toss a packet into a glass of water or pour it straight into your mouth, and you’re good to go.
If you want something for long-term energy for extended activity, there are supplements for that as well. Instead of a quick fix, these are made for sipping. Put some into your water bottle and take a swig every few minutes. They help with muscle recovery, increased blood flow, and offer potassium and caffeine as well to give that same feeling of a “boost.”
Remember to stay safe during your workout. Listen to your body and make sure that you’re always getting plenty of water.
