Staying hydrated every single day is one of the most important things that we need to maintain our optimal health. Our body is composed of about 70% water so not getting enough will affect our bodily functions.1
When it comes down to fitness routine and regardless of your physique, skimping on water can affect your workout performance. Here are six signs that you should watch out for so you know it’s already time to sip hydrating fluids:
1. Your mouth is feeling dry
One of the most obvious tell-tale signs that you are already dehydrated is dry mouth.2 Having a dry mouth feels uncomfortable and a sign that you need to take some fluids. You won't last long during exercise if you ignore that dry mouth feeling for a long period. Make sure you take a few water breaks between sets to feel refreshed again.
2. You have dark-colored urine
Another easy way to know if you need to replenish your fluid levels is by checking the color of your urine. If your urine color is nowhere near light yellow or clear white then you need to drink water ASAP. Dark-colored urine is a sign that you are not hydrated enough and you need to start increasing your fluid intake.3
3. You’re feeling lightheaded
If you’re feeling lightheaded during your workouts, then chances are you aren’t properly hydrated. It will be best for you to take a step back and not push yourself so much once dizziness kick in. Your brain may not be getting enough oxygen that it needs and this is a wake-up call for you to go get some fluids inside your system.4
4. You’re experiencing muscle cramps
Having muscle cramps while training means that your body has already been depleted of fluids.5 Listen to your body and give it the hydration that it needs once you start feeling muscle cramps coming on.
5. You feel sluggish
If you feel fatigued and don’t have the energy to finish your workout routine then that means you haven’t taken a break to properly fuel your body.6 Working out will make you sweat and it is your job to replace lost fluids for you to manage exercise-related dehydration.
6. Your skin looks dull
If you start to notice that your skin isn’t as radiant and glowing compared before then that’s a sure sign that your body fluids levels are low.7 Your skin will look dull when you aren’t well hydrated so that’s why you should start drinking more water once your fluid levels start to drop.
Drinking plenty of water and other hydrating fluids is one way to help replenish our bodies of lost electrolytes and give it the boost that it deserves.
Aside from regulating our body temperature and its other benefits on a cellular level, staying hydrated helps us perform better and fuels our body during any kind of physical activity. However, we tend to get caught up in things and sometimes forget to take adequate amounts of liquid prior, in between and after our workouts. Don’t hesitate to consume more fluids once you start to notice any of the six signs that we talked about.
References:
- https://askabiologist.asu.edu/content/atoms-life
- https://www.colgate.com/en-us/oral-health/conditions/dry-mouth/4-ways-to-quench-a-dry-mouth-0413
- https://dripdrop.com/blogs/news/chart-dehydrated
- https://www.webmd.com/brain/qa/how-can-dehydration-cause-dizziness
- https://www.express.co.uk/life-style/health/955703/vitamin-deficiency-muscle-cramps-symptoms-potassium
- https://www.naturalhydrationcouncil.org.uk/press/gps-reveal-uk-tired-all-the-time/
- https://eminenceorganics.com/ca/blog/2016/03/23/4-signs-your-skin-dehydrated-how-fix-it
