Sports is a good start or the best tip for fitness enthusiasts, who are fed up with this sedentary lifestyle and try to engage their body in some intense playing or workout session. However, while playing outdoor activities like cycling, hiking, or engaging in any sports activities in summer, remember to keep yourself hydrated. It is because when you engage in an outdoor activity, your body loses a lot of sweat, so you should drink enough water and fluids to prevent yourself from getting dehydrated.
Additionally, dehydration causes tiredness and dizziness and can even make you sick, lowering your health and performance in sports. In this blog, I have shared how to stay hydrated while playing outdoor activities. Want to know more? Read the blog till the end.
Why Is Hydration Necessary While Playing Outside?
When you are playing outside or engaged in high-intensity team sports, your body naturally loses sweat to cool down. Since you lose water from your body, keeping your energy levels up is necessary, and this can only be possible if you intake enough fluid and water. However, dehydration can cause several problems for you, such as headaches, dry mouth, muscle cramps, tiredness, and dizziness. Hence, it is necessary to stay hydrated to prevent these conditions while playing.
Some symptoms of dehydration include headaches, fatigue, mood changes, slow reaction times, dry nasal passages, cracked or dry lips, dark-colored urine, muscle cramps, weakness, confusion, or even hallucinations. If you ever witness such symptoms, make sure to keep yourself hydrated.
How Much Water Should You Drink?
Along with proper sports training, it is also essential to supply your body with sufficient water. Therefore, here is a step-by-step guide on how much water you need to drink and when. Though there is no specific amount for everyone, a good rule is that,
Before an activity, drink at least one to two glasses of water to energise yourself.
During the activity, sip water every 15-20 minutes.
After playing, drink at least two to three glasses of water to recover from the burnout and the tiring workout.
How to Stay Hydrated While Playing Outdoor Activities?
The following tips will help improve your water intake and manage your body's water levels.
Carry A Water Bottle
Carry a water bottle wherever you go to play. This will make your water intake handy, and you can easily access water and give yourself sufficient water for your body. Thus, keeping a water bottle nearby makes you more likely to drink water.
Set Reminders
If you are forgetful, setting reminders for yourself could be the best option ever. If you get so busy while playing, setting a reminder could be the best option for you. Set a reminder so you don't overhydrate yourself, and balance the amount of water you drink.
Water Rich Foods
If drinking water is boring, you can make this task enjoyable by adding taste to it. This can be done by adding water-rich foods to your diet. You can add fruits such as watermelon, oranges, and cucumbers, which have a high water content and help keep you hydrated.
Avoid Sugar
Make sure that you avoid sugary drinks like soda and energy drinks, as they can make you more thirsty. Try ingesting natural sugars such as fruit juices and water. This could be a healthy option for your health, increasing your energy levels without making you feel drowsy.
Have a Look at Dehydration
Identify dehydration's signs and symptoms to prevent further health damage. If you feel your mouth or throat is dry, note these signs carefully and drink water. Even if you feel a burning sensation while urinating and have pale, dark yellow-colored urine, it is guaranteed that your body needs water. Playing is fine, but make sure that you keep yourself hydrated, which will help you perform better in the game without any sports injuries.
What Should Athletes Drink to Keep Themselves Hydrated?
Water
Water is the basic source of hydration among young athletes and an affordable option. However, it can mostly alleviate your energy levels, but in rare cases, try charging your body with essential amounts of electrolytes. However, the main goal is to maintain balance. Eating and hydration are equally important to extract essential nutrients, such as C and B. Well, you can go for fruits like pineapple, watermelon, etc.
Coconut Water
Coconut water is also the best alternative to water to help you stay hydrated in this scorching heat. They are high in potassium, which will help you maintain your potassium levels throughout gameplay. They are the best sources to quench your thirst and boost your energy levels.
Sports Drink
Sports Drinks are also a better alternative for your health if you are a sports person. They may include commercially produced bottled or canned beverages, which will help you stay hydrated and replenished when training, working out, or even playing a sport. However, these drinks contain ingredients such as flavours, colours, electrolytes, and sugar for energy; also, zero-sugar drinks are available.
Frequently Asked Questions About How to Stay Hydrated While Playing Outdoor Activities.
How to Know If I Am Dehydrated or Not?
Some signs of dehydration include dry mouth, headache, dark urine, and feeling very tired.
Are Sports Drinks Better Alternatives to Water?
If you are engaged in any sports for more than an hour, you might need a sports drink to charge your body with essential nutrients, along with quenching thirst; otherwise, water is enough.
What’s the Best Time to Drink Water?
There is no best time to drink water. But drinking water before, during, or after your activity is better. You do not need to wait until you're thirsty.
Before, during, and after your activity, don't wait until you're thirsty! Kindly try to drink water before or after you feel you are out for a workout or have had an intense workout session.
Staying hydrated is not only about quenching your thirst. But it goes way beyond that, where you have to supply your body with proper nutrients as well. Hope this guide on how to stay hydrated while playing outdoor activities has helped and has led you to the exact way you have to deal with your body in case you are carrying out any intense sports workout.
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