As summer approaches and the days get warmer, your motivation to get active tends to spike. Maybe you head out for a run in the nice weather or bike to your favorite coffee shop, only to find yourself feeling sluggish, dehydrated, and depleted even after just a short workout. You might even cramp halfway through your session. It’s not just fatigue talking, that’s your body asking for more water.
Hydration plays a huge role in how you feel, move, and recover after physical activity—this is the importance of staying hydrated. In this blog, we’ll explore how hydration impacts performance, the signs of dehydration, and steps you can take to stay on top of your fitness game.
What happens to your body when you are hydrated?
Your body is made up of about 60% water. Water is essential for our body to function properly—it helps carry oxygen to our muscles, keeps our joints lubricated, flushes out toxins, and regulates our body temperature. Athletes or those who stay more active lose more fluids through sweat and exercise, so proper hydration is essential for overall performance and body function.
When you’re dehydrated, your blood thickens. This makes it harder for your heart to pump oxygen to your muscles, slowing you down and making you feel more tired. Dehydration also reduces your body’s ability to regulate its temperature, which puts you at risk of overheating or even heat exhaustion. So, the more you exercise, the higher your water intake should be.
Signs you’re dehydrated
Many people wait for the feeling of thirst as their reminder to drink water, but by then, you’re already too dehydrated. In some cases, especially older adults and athletes, that thirst cue may not kick in at all. Here are some other signs your body is running low on fluids.
- Thirst or dry mouth
- Dark yellow urine
- Feeling sluggish and tired
- Muscle cramps
- Headaches, dizziness, or lightheadedness
- Overheating or feeling hotter than usual
Ways to stay hydrated
The best way to beat hydration and the heat is to stay ahead of your dehydration. Everyone loses water at a different rate, depending on factors such as how much you sweat, your metabolism, kidney function, gender, and overall health. The climate you work out in and activity level also plays a crucial role.
According to the National Academies of Sciences, Engineering, and Medicine, the general guideline for water consumption is:
- 91 ounces of fluid a day for women.
- 125 ounces of fluid a day for men.
This is a baseline to give you an idea of how much water to drink throughout the day. However, the more you work out, the more water you should drink. Here are some tips to stay on top of your hydration.
Drink water: Simple yet effective, and what you already know. Keep a water bottle nearby that measures ounces so you can track your intake. Break your hydration into manageable amounts throughout the day, like drinking two bottles by lunch. Aim to also drink about 8 ounces of water before you start your workout to get ahead of sweat loss.
Eat juicy fruits: Water doesn’t always have to come in liquid form. Your body will also absorb plenty of fluids from fruits like watermelon, oranges, grapefruit, and cantaloupe, which are all rich in water and packed with vitamins.
Alternative hydration drinks: Sometimes, plain water can just get boring. Drinks like coconut water, electrolyte powders, or sports drinks can spice up your hydration. Coconut water contains electrolytes like potassium, sodium, calcium, and magnesium, helping you stay hydrated and recover quickly after a workout. Electrolyte powders or sports drinks are filled with sodium, glucose, potassium, and vitamins B and C. These drinks can help your body absorb more water, especially after an intense workout.
IV therapy: IV therapy delivers quick minerals, nutrients, and fluids directly into the bloodstream. It allows for quick hydration as it bypasses the stomach, allowing for more vitamins and minerals to be absorbed by the body. If you have pushed yourself too hard, IV therapy can help you bounce back after your workout. At Evansville Ketamine & Vitamin Center, we offer a few infusions to help you recover:
- Performance and Recovery IV Infusion for a quick, athletic boost. It is designed to help you recover, decrease inflammation, and enhance athletic ability.
- Quench IV Infusion helps fight fatigue and rehydrate you fast. It is infused with premium-quality compounds designed to replenish fluids, detoxify your system, restore essential vitamins, reduce inflammation, and improve circulation.
As the days get hotter and you get more active, staying ahead of your hydration is essential to stay at your peak physical performance and support your body’s ability to recover. Skip caffeine, alcohol, or carbonated drinks to help your body recuperate. Reach out today and experience the benefits of IV vitamin therapy.
Contact Evansville Ketamine Treatment Center
Evansville Ketamine & Vitamin Center wants to see your life in bloom. Learn how our services can help you become open, energetic, and at peace. Give us a call or fill out the form below to book your appointment.
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