· Drinking water during any form of exercise is essential to get the most out of your workout.
· Water helps your body to exercise efficiently, as it lubricates it and prevents muscle cramps and joint injury, besides being a catalyst for many chemical reactions in the body.
· If these reactions slow down, then muscle recovery is slower and tissues heal slowly, leading to breakdown of the body functions.
· Water also combats summer heat and replenishes the fluids lost during perspiration to avoid dehydration and heat stroke.
· Dehydration affects athletic performance and exercise capacity, besides making the body and mind stressed, fatigued and dizzy.
· Eight to ten 220 ml glasses of water or water-based fluids should be consumed on regular days, of which you should drink 2-3 glasses in the two hours before you start your walk or workout, and 1-2 glasses in between heavy workouts.
· Pre-hydration is important before you leave home for exercise.
· Make sure you keep drinking water throughout your workout.
· Sports and other electrolyte drinks can be used when you are exercising for more than 45 minutes, or playing strenuous sports like football or tennis.
· Sports drinks contain a balanced ratio of carbs which provides rapid energy and fluid to the body to enhance performance.
· If you are not a sportsperson, energy drinks are not useful, as these are designed to replace your depleted glycogen stores.
· Otherwise, they are sugary beverages which should be avoided.
· Avoid high-sugar soft drinks with caffeine totally.
· Consume enough fluids during the day to keep your urine clear and light-coloured, which indicates your body is well hydrated.
· Keep a water bottle with you and fill it up at every opportunity.