5 Ways To Rehydrate After An Intense Workout Session
Hydrating your body is essential no matter what type of activity you do. It helps keep your physical health in good condition and also ensures that you won’t encounter any health problems in the long run.
Performing strenuous workouts can strip your body of its liquids. That’s why you’ll usually feel thirsty after an exercise session and also sweat a lot. Hence, you must know how to listen and take care of your body, especially when you live an active lifestyle. Whenever you finish a high-intensity exercise, try to follow these tips to rehydrate your body.
1.Drink Plenty Of Water
The most effective way to replenish the liquids you lost during a sweat session is to drink water. If your body’s fluid levels are low for prolonged periods, you may risk experiencing nausea, dizziness, or even loss of consciousness. Thus, you need to ensure that you’re consuming enough liquids to hydrate your body.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that the recommended liquid intake for an average man daily is 3.7 liters. On the other hand, a woman needs to consume around 2.7 liters of fluids to remain hydrated.
If you perform high-intensity exercises frequently, you may need to consume a little more than the recommended amount. You’ll feel less parched after your training if you drink water before you start any strenuous movements. You can also take a sip throughout your session to ensure that you’re adequately hydrated.
2.Supplement Your Body With Electrolytes
Water is one of the essential nutrients your body needs to function properly. However, there may be instances where you’d need more than plain water. When you work out, your sweat glands produce fluids to help cool down your body. This natural process is vital to ensure that your temperature isn’t too high or low and maintains homeostasis. When your system converts and discharges fluids, your electrolyte levels can also decrease. This substance is essential for your nervous system and muscle performance. You may feel weak and out of breath for an extended period if you don’t have enough electrolytes in your system.
Thus, it would help if you drink liquids that are supplemented with vital nutrients to rehydrate your body. Oral Hydration Solutions (ORS) like Drip Drop, for example, can hydrate your body while also replenishing your electrolytes. You’ll recover from exhaustion faster by consuming a boosted drink. So, if you’re looking for a more efficient method to rehydrate after your intense workouts, try beverages that contain electrolytes.
3.Consume Other Replenishing Beverages
There are a variety of beverages you can consume to rehydrate your body. Coconut water, for example, is a refreshing drink you can consume after an intense workout session. It’s filled with various nutrients that can aid in your recovery. It’s also low in calories, so you won’t have to worry about going beyond your daily calorie intake if you’re focused on losing weight.
A protein shake is also a good option for a post-workout drink. It’ll replenish the liquids you lost during your exercise and help you fulfill your daily protein requirements.
If you’re not too fond of chugging down liquids to keep yourself hydrated, you can choose to eat fruits instead. You can always take your rehydration process slow, so you don’t need to rush and consume water as soon as you finish working out.
After your exercise, you can take a few sips of liquid to help your body recover. Then, you can proceed with eating fresh fruits like watermelon, cantaloupe, or strawberries. These products have high water content and also contain other nutrients that can help you feel better after intense physical activity.
If the taste of water is what’s stopping you from finishing a glass, you can add fruit slices to your drink. You can create a more enticing concoction that will encourage you to drink water without any problems. This way, you won’t struggle to rehydrate your body after your workout.
5.Avoid Caffeine And Alcohol
Caffeine is an excellent addition to your diet if you’re trying to lose weight. It can help boost your metabolism and aid your fat-burning process. Most people who want to upgrade their fitness regimen to tone their body even further often incorporate caffeine into their lifestyle. However, you should know when to drink it since it also has some setbacks.
Drinks like tea or coffee usually contain a good amount of this substance. These beverages are diuretic, which means they can encourage your body to release liquids. If you consume a glass right after your workout session, you may risk stripping your body of too many fluids. This can be harmful to your physique and may lead to dehydration.
If you really want to drink coffee or tea, consider consuming them hours before your workout. This way, it won’t affect your performance during your exercise and won’t cause you to feel too thirsty during your session.
Alcohol can also cause your body to get dehydrated, so you should avoid consuming this right after a workout. You should refrain from drinking beverages that strip your system of fluids to ensure that you won’t get dehydrated.
Signs Of Dehydration
Rehydration, especially after intense workout sessions, is vital in keeping your body healthy and in good shape. If you’re worried that you’re not supplying your body with enough liquids, you can watch out for the following signs of dehydration.
If you’re experiencing any signs of dehydration, you should try to replenish your body’s fluids as soon as possible. You can do this by drinking a glass of water and refraining from doing strenuous movements for a while. It would be best to allow your body to recover before you return to your normal routine. You may also seek medical assistance if you’re frequently experiencing any of the symptoms.
Rehydrating your body after an intense workout session is vital for your overall health. It’ll allow you to recover from strenuous activity without any trouble. It’ll also ensure that your system is functioning correctly.
The best way to stay hydrated is to drink sufficient amounts of water. You can also consume oral hydration solutions like protein shakes, or fruit-infused water if you find plain water boring.