There’s no doubt about it. Whether you’re working out or practicing self-defense moves at Garcia Muay Thai and MMA Gym in Glen Cove, NY, staying hydrated is important. Your body is between 60 and 75% water and all parts of your body require water. It keeps all cells alive. While it may seem simple, just drink more water, there are some hydration mistakes that many people make that can impact your body negatively.
You might be thirsty but downing too much water at once isn’t the best.
If you’ve worked hard, sweat abundantly and overheated, you’ll be tempted to get a bottle of cold water and chug it. That could be a big mistake. When you drink too much water at once, it can flush through your system, overload the kidneys and cause cells to swell. Your kidneys can only handle 27 to 34 ounces every hour and putting this type of load on it can even lead to stomach issues. Sip on water throughout your workout and pay attention to when you’re thirsty.
Hydrate with water and avoid sugary drinks.
Whether it’s called a cola, soft drink or sports drink, if it has sugar in it, avoid it for hydration. In fact, it might actually make you thirstier and more dehydrated. The sugar in the drink can spike your blood glucose levels, so the body tries to rid itself of the excess by urinating more. That can lead to even worse hyperglycemia, which in turn leads to dehydration. In fact, one sign of excess blood sugar and diabetes is frequent and excess urination.
Too much water with no minerals can mess up your electrolyte balance.
Do you need more electrolytes? Is a sports drink necessary? Most of the time the answer is no. However, if you’re perspiring excessively or working out for over an hour and just drinking water, you could be in jeopardy of upsetting your cells’ saltwater balance. When it’s not in balance, either from too much salt or too much water, your cells aren’t getting the hydration they need. In this case, sports drinks work and you can make your own. Just make sure it contains potassium, calcium, sodium and magnesium.
- Remember, hydration is about more than just water. You can consume juicy fruits or sip on chicken broth to get both electrolytes and hydrate. In fact, the minerals in the food can help improve hydration to the cells.
- Hydrate before a workout, but don’t overdo it. Don’t guzzle a bottle or two of water right before you start a workout but drink it at least a half hour before you start your exercise program.
- Ice cold water on a hot day may sound inviting, but it isn’t necessarily good for you. It can overstimulate the vagus nerve, which can lead to several problems, including passing out.
- Contrary to popular belief, coffee and tea are hydrating. You do tend to go to the bathroom more frequently, but they still provide more fluid than you lose. A study in 2014 found drinking coffee made no difference in hydration status compared to drinking plain water.
For more information, contact us today at Garcia Muay Thai