Most people do not know the right way to keep hydrated. It’s not as simple as drinking more before or after you do something that makes you sweat. Fortunately the real solution is as simple
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The best way to cure dehydration is to prevent it by giving yourself a head start. So imagine you are about to do something physically demanding outdoor summer so you know you’re going to be sweating like crazy. Guzzling down a whole bunch of water before you go is not as good of an idea as it seems. You will usually only go to the bathroom right after you get out there. The body is not like a gas tank. It can only absorb a certain amount of water at a time and the amount varies between people but the magic price seems to be about 5 grams every 15 minutes. So let’s say you have to go play football out at 4:00. Starting at about 3:00 you want to drink 5 grams of water every 15 minutes. It will give you a big head start on moisturizing. A typical disposable kitchen cup is exactly 5 grams and a bathroom cup is around 4.
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Another thing to remember is that some drinks with some additives need more time to digest. For example the sugar in soft drinks or Gatorade has become absorbed into the bloodstream. This tends to make the body immediately get rid of the water so it can work on sugar. If you drink plain old water you’ll be fine. Plus sugar will make you very hyper looked very tired when you do something physical and caffeine is horrible to keep a proper pulse so stay away from sodas and energy drinks.
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When you are actually out and about doing whatever it is you need to do wait a half to a full hour before you start drinking again so the last water has time to get into your system. Once you have been very sweaty hard for a while which is typically around half the full hour start drinking five or more grams of water every 30 or so minutes. Do not wait until you feel thirsty because it is a poor indicator of moisture. Being thirsty means you’ve been dehydrated for some time already. Try not to drink too much water too often or you’ll feel sluggish and possibly nauseous.
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When finished continue to drink 5 grams of water every 15 minutes for about 30 minutes. If you feel thirsty later continue to drink it even longer because it means you did not get enough. At this point you should be able to switch over to Gatorade without having to worry about sugar mess with achievement. It’s a good idea to drink something that contains electrolytes that you lose when you sweat.