🏋️‍♂️Water Intake Before and After Exercise

 

🏋️‍♂️Water Intake Before and After Exercise

– Hydration Strategies to Maximize Workout Results

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✅ Introduction: What Happens If You Don’t Hydrate Properly?

When you work out, your body loses fluids rapidly through sweat.
Without proper hydration, you may experience:

• Headaches

• Muscle cramps

• Dizziness

• Poor performance

• Heat exhaustion or even heat stroke

Let’s look at how to hydrate before, during, and after your workout for best results.

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💡 Optimal Water Intake Timing

1. 1–2 Hours Before Exercise

   • Drink around 500ml (17 oz)

   • Helps regulate body temperature and circulation during exercise

   • Prefer room temperature water

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2. 15–30 Minutes Before Exercise

   • Drink 200–300ml (7–10 oz)

   • Prepares the body for fluid loss

   • Drink slowly to avoid stomach discomfort

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3. During Exercise

   • Sip 100–150ml (3–5 oz) every 15–20 minutes

   • For intense workouts or sweating, consider electrolyte drinks

   • Avoid very cold water that might upset your stomach

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4. After Exercise

   • Drink 1.2–1.5 liters per kg of body weight lost

   • Replenishes fluids, supports recovery and detox

   • Rehydrate within 30 minutes post-workout

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⚠️ Important Notes

• Overhydration can cause hyponatremia (low sodium)

• Track weight before and after workout to estimate fluid loss

• Avoid chugging large amounts all at once

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✅ Conclusion: Hydrate Smart, Train Strong

Proper hydration is just as important as the workout itself.
Timing, amount, and awareness are key.

Next time you work out, remember:
Water first, results follow! 💧💪