Don't Drink Too Much During Sports, Here Are 6 Tips

Illustration of drinking tips during exercise (Freepik/lookstudio)

YOGYAKARTA The amount of body fluids must still be in the right amount during exercise. The reason is, don't get dehydrated during workout. Water can replace fluids and electrolytes that are lost while the body is active. For that, so you don't get dehydrated and experience complications, here are tips for drinking during exercise.

Nutritionist Nancy Clark, RD. says that you usually drink water after exercise, fine. During intense exercise, you can drink chocolate milk. This is because chocolate milk contains sodium and calcium to replace what you lose while you sweat.

Chocolate milk also contains carbohydrates to power and energize. In addition, coconut water or sports drinks also have no problem drinking during or after exercise. This drink has the content of electrolyte or minerals and blood pH. It could also be from food, Clark's advice, such as avocado, pusang, orange juice, and tofu.

Not only the type of drink that must be chosen appropriately. The amount of water you drink also needs to be considered. Clark's advice was reported by Health, Sunday, June 1, drink it until you feel thirsty.

Also calculate the rate of sweat that comes out when you exercise. You need to weigh your weight before and after exercise and do some calculations. When you lose sweat in an hour, you have to drink water about 8 ounces or 0.24 liters of water every 15 minutes. A good practical rule is to drink 4-8 ounces every 15-20 minutes during exercise if you tend to sweat a lot.

Drinking too much during exercise can be risky. Especially if you don't have enough sodium, it can be life-threatening because you have hypotherapy. Symptoms of hyponatremia include confusion, fatigue, headache, hypotension or low blood pressure, muscle cramps, susceptibility, weak body, nausea or vomiting, seizures or coma.

It is recommended to drink fluids before you start exercising, especially if you do exercises that require a lot of stamina. Before the marathon, Clark explained, you need to start drinking about 1.5-2 hours before starting running.

Drinking liquid during training is also a good idea. Because if you don't drink enough during training, it will make it difficult for you to hydrate when the exercise is finished. So let's not experience these difficulties, drink enough during training.

Exercise is good, but cell damage or light tissue after exercise is common. Protein can help repair damage, so drink protein-rich drinks after intense exercise. You put a lot of energy into exercise, so you need carbohydrates about three times more than protein," Clark said.

Lack of drinking water can cause complications. Perhaps one of the most common causes fatigue. Blood will be thicker and the heart will have to work harder if you drink less water. The risk of dehydration includes confusion, fainting, not urinating, shock, takicardia or faster heart rate, and fast breathing.

That's the tips for drinking during exercise. It's important to understand, replacing fluids that are lost keys to prevent dehydration and staying energetic after exercise. For that, don't drink less or drink less.