Reduce the Risk of Dehydration During Exercise with 5 Ways

Dream - Maintaining adequate body fluid before, during, and after exercise should not be underestimated. It is important to remember that the composition of fluids in the body reaches 60%, and physical activities such as exercise can deplete a lot of fluid from the body.

Water plays an important role in maintaining joint health, tissue structure, body temperature regulation, and delivering necessary nutrients. Nutritionist and sports expert, Nancy Clark, RD, emphasizes that many of us are often dehydrated.

If dehydration during exercise is still a problem, follow the steps that Dream has summarized from Health.com.

1. Choose the Right Sports Drink

When the body loses a lot of fluid during exercise, choosing the right drink to replenish fluids is very important.

"If you lead a normal lifestyle, drinking plain water after exercise is sufficient," says Nancy.

If the exercise is more intense and lasts more than three hours, she recommends drinking chocolate milk.

"Chocolate milk contains sodium and calcium, which helps in sweat production. It also has carbohydrates as an energy source," says Nancy.

Another alternative is coconut water, which can replace lost electrolytes due to sweat.

2. Adjust the Amount of Water Consumed to Body Weight

There is no specific amount of water that should be consumed after exercise, but Nancy suggests drinking according to needs. The level of body dehydration can be measured by comparing body weight before and after running, as well as through simple calculations.

Nancy explains that if you lose about one liter of sweat in one hour, it is advisable to drink about 240 ml every 15 minutes. If you sweat more, drink 120-240 ml of water every 15 to 20 minutes.

3. Avoid Overhydration

Be careful with overhydration, especially during marathons or triathlons. Drinking too much water without sufficient sodium intake can cause hyponatremia, which is serious and potentially life-threatening. This risk is rare, as most people tend to be dehydrated during exercise.

4. Combination of Protein and Carbohydrates

Although exercise provides positive benefits, small damage to cells or tissues often occurs. Therefore, Nancy suggests consuming protein drinks after intense exercise.

In addition to protein, the body also needs sufficient energy during exercise. "Carbohydrates are needed three times more than protein," she says.

5. Dehydration Risk

Lack of water intake can cause various problems. Insufficient fluid in the blood can make the heart work harder and eventually cause fatigue.

6. Drink Before and During Exercise

It is recommended to drink before exercise, especially for activities that require extra stamina. Start drinking about one and a half to two hours before running a marathon. Although it can be inconvenient to carry water while running, it is important to prevent fatigue due to fluid loss during exercise.

Well, those are some wise steps to maintain hydration during exercise. By paying attention to fluid intake properly, Dream's friends can stay energized and avoid the negative effects of dehydration.

 Report: Aisyah Cryshanty/ Source: Health