The most common mistake sports lovers make is not keeping their body well hydrated. Water is important even when you're
not exercising and eight glasses a day help digestion, circulation, and help to regulate body temperature.
Getting an adequate supply is especially important during exercise, because your body is depleted of fluids much faster than usual.
But how can you be sure you're getting enough water throughout your workout?
- Always drink before you feel thirsty. By the time your brain tells you you're parched, you may already be dehydrated. Even when you are not exercising, your body needs plenty of water to keep cool, so if you don't drink enough during hot weather or strenuous exercise, you could suffer heat exhaustion or heat stroke.
- Check your weight. If you weigh yourself before and after exercise, you'll discover roughly (not exactly) how much fluid you've lost. By drinking about 500ml (two cups) of liquid for every pound you've lost, you'll avoid post-workout dehydration. NOTE: you do not need to be obsessive about replacing every ounce you lose during exercise (and in endurance sports, you may risk over-hydration this way) but, in combination with the urine test described below, weight acts as a useful guide.
- Pee light, feel right. A person drinking the right amount of fluids will produce a lot of light-coloured urine. And remember to refill the tank once you've made the pit stop. Don't have a diligent morning of water drinking without continuing the routine throughout the rest of the day.
Lots of people just do not drink enough water for optimal health. Most experts recommend 1 to 1.5 litres a day for the average adult in a moderate
climate, and exercise is likely to increase this requirement.