On dehydration and rehydration in brief

No matter what kind of exercise you take, this is the single most important factor!!!

While exercising, your body temperature increases and in order to maintain the optimum body temperature your body will get rid of the excess heat by sweating.

In 1 hour of training your body will produce 1 litre of sweat on average.

WARNING!!! If your water level decreases, the amount of blood in your body also decreases.

Your body temperature will rise and your heart rate will go up.

In such cases you must drink water immediately!!!

If you don’t, your body will become dehydrated, your physical performance will drop sharply, you’ll get exhausted, the risk of injury will be higher and your immune system will become weaker, which can lead to serious nausea or even permanent health damage.

This is why you should keep drinking at regular intervals while exercising: ~0.2L of water every 10-15 minutes.

When you’re finished with your training session, you should immediately drink 0.5L of water.

An important indicator: your urine should be pale yellow or transparent.

One more important thing: you also need to think about your intake of salt.

If you only drink water, your blood sodium level will drop which will decrease your thirst, meaning you will not drink enough water when in fact you should for complete replenishment.

In other words you need a little bit of salt because it increases your level of thirst and makes sure you’ll drink enough water.