The Importance of Hydration During Exercise

Well done, you’ve hired a piece of home exercise equipment and now you’re ready to get fit and fabulous! Before you go and get changed into your activewear, let’s take a moment to consider one of the key factors that can help maximise the effectiveness of your home workouts.

Exercising at home is a convenient way to keep fit and stay healthy, but even gentle exercise can lead to dehydration if you don’t replace fluids quickly enough. Dehydration impairs your body’s ability to deliver enough oxygen to your muscles and prevent your body from overheating, meaning your workout will be less effective than it could be. You’ll also get tired much more quickly if you’re dehydrated.

Water helps fuel your muscles, so drinking before, during and after exercise will boost your energy levels, and may help to prevent cramp

While there are plenty of sports drinks containing glucose and electrolytes on the market, these are usually only necessary if you are exercising extra vigorously or for prolonged periods of time. For home workouts, water will generally provide enough hydration as long as you drink sufficient amounts.

Hydration is not just about drinking during your exercise session. If you’re dehydrated before you start exercising, your core temperature will increase more quickly, and your heart will need to work harder than it usually would.

For the average home exercise session, it is recommended you drink around 500ml of water four hours before you exercise, another 500ml of water one to two hours before exercising, and another 300ml 15 minutes before exercising. You should also drink approximately 200ml of water every 15 to 20 minutes during your workout. Ideally you should drink small sips over a period of time, rather than gulp these amounts all at once!

Please remember that these quantities are only a guide. If you are larger, smaller, fitter, less fit, or sweat more than the average person you may need to adjust these amounts accordingly. If you’re feeling thirsty, or if your urine becomes dark yellow, your body is telling you to drink more water! – Check our BeFit Hire Hydration Chart – How dehydrated are you…?