A healthy diet is vital every day particularly when training.

If you don’t drink enough fluids prior or during and after exercising, particularly when you sweat a lot it’s possible to become dehydrated. Dehydration “plays an important role in physical and mental health,” says Jamie Hickey who is a certified personal trainer by NASM and certified dietetician with Truism Fitness in Philadelphia. When you’re dehydrated “everything inside your body from your muscles to your cells , to your cognitive functioning, gets compromised,” he says, saying that dehydration may result in fatigue and decrease the motivation of your.

Marni Sumbal RDN is a dietician for sports from Greenville, South Carolina, states that drinking enough water can help improve your the performance of your exercise. “It will help your blood pump more effectively, and can aid in chilling your body out,” she says. “It could help reduce the feeling of stress, and therefore improve your mood.”

The amount you’ll have to drink can vary according to the temperatures, humidity and the intensity of your workout as per the Mayo Clinic. However, one of the simplest methods to check your hydration levels is to monitor how dark your urine, Hickey says. If you’re well-hydrated your urine will appear pale yellow, similar to wheat’s color. If you’re dehydrated, your urine will appear more dark. Also, you’ll have less frequent urination in the event that you’ve not had enough water.

indicators of dehydration are extreme thirst, dizziness and confusion as per experts at the Mayo Clinic.

Learn the most frequent errors in hydration during exercise that you need to be aware of.

1. You don’t drink enough before and after, or during, or even after Exercise

Sumbal suggests that most people drink 17 to 20 inches (oz) of fluid during the two hours prior to exercising In addition, 8 oz around 20 to 30 minutes prior to the time they start exercising. While exercising, you should aim to drink an additional 8 oz of water each between 10 and 15 minutes. Then you should drink between 12 and 24 ounces of water. The more sweat you’ve gotten during your workout then your body will absorb more fluids that you’ll have to replenish, Sumbal says.

2. You don’t plan how you’ll Hydrate

If you’re planning to take an extended walk or jogging, running or swimming, you could not have water on hand or not want to carry bottles with you. However, relying upon water fountains in order to stay hydrated isn’t a good idea, Sumbal says.

“Most times what happens is that people become dehydrated, and they’ll are prone to drinking water after the workout at which point it’s to late” She says.

Instead, think about how you’ll keep hydrated throughout your workout. You should also create a plan to carry drinking water, or even a drink for sports along with you. For instance, some prefer to carry fanny packs or carry light backpacks. For runners, it is possible to use an e-water bottle that can be carried in a handbag. If you’re on a bike and have a bottle holder mounted on your bicycle, use it, but make sure you cleanse and refill your bottle during your exercise.

3. You Don’t Replenish Lost Electrolytes

The average person can lose as much as half an liter of sweat every 30 minutes when exercising, Hickey says. The figure could rise to three or four Liters of sweat every hour, depending on the metabolic rate, as per previous studies.

The majority of sweat is water however, it also contains essential electrolytes, according to Ace Fitness. These include sodium chloride as well as magnesium, potassium and calcium. Electrolytes are mineral components of the body, which are present in bodily fluids, such as urine and blood, as per MedlinePlus. They aid in the management of a variety of bodily functions, such as absorption of nutrients, removal of waste and the distribution of water in the body.

The effects of vomiting, shivering and diarrhea may cause your body’s electrolytes to decrease and leave you feeling thirsty or leading to muscle spasms and cramps according to The Cleveland Clinic notes. Sodium is the electrolyte that your body loses in large quantities when you sweatwhich is why “if you’re sweating excessively you should replenish the amount of salt you consume to keep yourself healthy,” Hickey says.

For those who exercise regularly for a period of about an hour or who exercise in hot temperatures, should consume drinks for sports to restore electrolytes Sumbal says. It’s vital to consider which drink you prefer, or you may be at risk of making a second water-related error.

4. You don’t pick the right Sports Drink

One of the key factors to replenishing electrolytes lost is selecting your drink of choice carefully. A lot of sports drinks, like Gatorade and Pedialyte are made to help maintain the balance of electrolytes in your body in the event of sweaty workouts. There are also tablets or electrolyte powder to mix in a bottle of water at a variety of drugstores. Coconut water replenishes electrolytes that have been lost like sodium, potassium manganese, as per the Mayo Clinic (but check the label to verify the amount of electrolytes that varies according to the brand).

A lot of people opt for sugar-free, low-calorie or calorie-free drinks, which are usually sold at grocery stores. “But the drink you choose for your sport should provide you with carbohydrates and sodium, so you’ll need to ensure that these ingredients are present included in the drink,” Sumbal says. “If you’re drinking a sporting drink, there’s a reason for it.”

Avoid high-caffeinated, energy drinks that are high in sugar, like Red Bull and Monster, which could cause increased blood pressure, irritation, restlessness, and greater risk of dehydration as per research conducted in the past.

Remember that children and adults alike should choose sports drinks instead of water during intense exercise that lasts more than an hour, according to UnityPoint Health.

5. You don’t get enough Magnesium

As electrolytes, magnesium can help to restore hydration levels during recuperation according to Caroline Thomason, RDN, CDCES who is a nutrition coach from Northern Virginia. Many people aren’t getting the recommended intake of magnesium especially those who are over 70 or teens in accordance with the National Institutes of Health Office of Dietary Supplements. In this instance, you should consider including more magnesium-rich foods in your diet. Look for legumes as well as seeds, nuts and entire grains, leafy greens yogurt, and milk. Fortified foods, such as cereals that are fortified, can aid in increasing the amount of magnesium you consume.

Magnesium supplements could provide benefits to your fitness routine, as well. If you’re suffering from muscle cramps or leg cramps taking magnesium powder could aid in relaxing muscles, Thomason advises. (Research released in Scientifica in 2017 revealed that while magnesium could aid in easing leg cramps, more studies are required to verify the effects.) Another study that was released in Nutrients in 2017 suggests that magnesium supplements may help increase exercise performance, which includes upper-leg strength and grip strength. However, more research is needed to verify these effects.

It is available at many drugstores. Mix it with water, and drink it cold or hot. It’s also possible to find magnesium in numerous multivitamin-mineral supplements and other nutritional supplements.

Remember, however that the maximum recommended dose for magnesium supplementation of 350 milligrams (mg) daily for children and adults ages 9-18, as per the National Institutes of Health Office of Dietary Supplements. Excessing this amount could cause nausea, diarrhea, and abdominal cramps; high doses may cause an irregular heartbeats and even cardiac arrest. Magnesium supplements may interfere with certain medications such as bisphosphonates, diuretics, antibiotics reflux medications and peptic ulcer as well as zinc supplements. Speak to your physician when you’re considering taking a magnesium supplement particularly if you are taking any of these medicines.

6. You Drink Alcohol After a Workout

Perhaps you prefer to relax after your day by drinking an ice cold drink. However, if your evening of pleasure is following an exercise session, you should reconsider. Alcohol consumption after exercising is not a good idea, Sumbal states: “Alcohol is not a drink that rehydrates you. It’s not a drink with the right nutrition profile to be used as a recovery drink.” Alcohol, in fact, can cause dehydration, says in the Cleveland Clinic.

Avoid drinking alcohol after your workout; instead the suggestion of Sumbal is to drink drinking a glass of water or a sports drink or even a glass of milk. Like we said coconut water and electrolyte mix are excellent alternatives for drinks to drink after a workout.