Dehydration During Workouts

How to Stay Hydrated

Dehydration is one thing all athletes should avoid.  Staying hydrated while we exercise is severely important because it helps us continue working out. There are many ways to prevent mid-workout dehydration.  



The most reasonable way to keep our body hydrated is to drink liquids. Of course, there are tons of sports drinks and protein shakes, but the best thing to keep our body hydrated is water. If you’re working out for under an hour, the best way to stay hydrated is to drink 7-10 ounces of fluid every 10-20 minutes. If you’re running a marathon or participating in intense exercise for more than an hour, you’ll need to replace electrolytes too, that is where a sports drink would be best. 


Eat Fruit:

Fruits are a great source of electrolytes and fluids. Of course, not every type of fruit has the same amount. Bananas and dates contain potassium which are great for fueling an intense workout. Fruit does have some water, but not enough to replace a good amount. 

Weigh Yourself:

Checking your weight before and after an exercise is a great way to see how much water you need to consume. Drink 16 ounces of water for every pound lost. Without replacing the water lost, you can have muscle cramps, dizziness and fatigue. 

Pay Attention to your Muscles:

When muscle tissues are fatigued, it usually is from dehydration.  Our lean muscles contain 75% water, replenishing them can allow us to get back to our workout.


Feeling dizzy or lightheaded during your workout is a sign of dehydration. Sometimes we just want to push through it, but you need to get some water in you. Our heart is being forced to work harder to get blood to the muscles we are moving, so water will allow our heart to lose some strain.