Drinking water after exercise has become an instinct for everyone. However, drinking water is not only important after exercising. The reason is, lack of fluids during exercise can cause dizziness, headaches, cramps, and other health conditions. With the more fluids you drink, the body will be more energetic and have the stamina to continue activities.
So, how much water should you consume while exercising? Come on, see the answer below.
How much water to drink?
The first thing to consider in determining the amount of water to drink after exercise is to balance how much the body loses fluids. Loss of weight does not mean that it indicates a reduction in body fat, but a decrease in body fluids.
Ideally, you should drink 250 ml of water within 30 minutes of exercising. And for every 0.5 kg of body weight lost, you have to replace it with 450 to 500 ml of mineral water.
Vice versa, try drinking water before exercising to prevent dehydration. General guidelines suggest that 2 or 3 hours before exercising you are advised to drink 500l to 600ml of water.
You should also drink 200 ml to 300 ml of water every 10-20 minutes during exercise or exercise. Do it and try to drink water little by little until the weight returns to the way it was before exercise. The explanation above is only a rough calculation. However, how much water to drink usually depends on your age, gender, how much you should drink, your height and weight, the intensity of your exercise, and how long you exercise. In general, people who sweat a lot may need to drink more too.
Can I drink a lot of water after exercise?
Although drinking water after exercise is mandatory, drinking too much water can cause hyponatremia. What is hyponatremia? Hyponatremia is a condition that occurs when your blood becomes diluted due to drinking too much water, causing your blood sodium levels to drop drastically. This is rare in people with normal activities but sometimes occurs in athletes such as marathon runners who consume large amounts of water during and after exercise. Hyponatremia usually causes confusion, weakness, agitation, and seizures. In extreme cases, death can occur. Early symptoms of hyponatremia include nausea and muscle cramps.
Hyponatremia is a medical emergency and requires immediate treatment. One way to prevent hyponatremia is to replace lost body fluids with drinks that contain electrolytes.