Hydration is an overlooked phenomenon when running or crushing your workout. However, without proper hydration, performance and recovery are impossible. Furthermore, it can lead to cramps, heat-related illness, and dizziness. Whether running a marathon or enjoying a weekend hike, staying hydrated is non-negotiable.

You can hydrate and rehydrate with water or ready-to-consume hydration sticks. Here are five practical ways to stay hydrated during a long workout or run.

Hydrate before you start

Hydration starts before you sweat. Hence, drinking water throughout the day prepares you for physical activity. Aim to drink 16-20 ounces of water before your workout session. You can follow it with another 8 ounces before 20-30 minutes of hitting the floor or ground. Ensure you aren’t thirsty when you start.

Carry water with you

Bring water if your workouts lasts for more than 45 minutes in a hot, humid climate. A handheld bottle or hydration stick packs make it easy to sip on the go. Furthermore, do not wait until you’ve filled your gut with water. Drinking small amounts regularly keeps fluid levels steady.

Use electrolyte boosters

Sweating doesn’t contain only water. You lose essential electrolytes, such as potassium, sodium, and magnesium. Hence, replace your regular water with electrolyte tablets, coconut water, or sports drinks to prevent muscle cramps. It further helps keep your muscles functioning smoothly. Electrolytes are mandatory during long sessions or sweaty conditions.

Consume hydrating foods

Water is the key to hydration. However, you can boost hydration with oranges, cucumber, strawberries, and watermelon. Pack fruits and electrolytes that instantly boost hydration levels in heavy workout sessions, such as trail running or endurance training.

Listen to your body

Are you having dry mouth, headaches, and muscle cramps? These are signs of dehydration and the body’s urge for water. Do not push through; instead, pause and rehydrate your body. Your body’s sweat rate and hydration levels vary; therefore, hydrate it accordingly.

Staying hydrated is not about aimlessly gulping gallons of water. It is a strategy of incorporating electrolytes and paying attention to your body's needs. You’ll feel energized, focused, and sane during workouts with proper hydration.

About Sol-ti®:

Sol-ti® offers a range of hydration, electrolyte powder sticks, and immunity booster shots. Furthermore, the hydration packs come in sleek packaging for quick consumption anywhere and everywhere. It is the best way to enhance your well-being and nutrition.

To get more details, visit https://solti.com/

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