{"id":13717,"date":"2024-09-13T11:40:40","date_gmt":"2024-09-13T16:40:40","guid":{"rendered":"https:\/\/nxtgphysio.com\/?p=13717"},"modified":"2024-10-09T16:28:46","modified_gmt":"2024-10-09T21:28:46","slug":"hydratation","status":"publish","type":"post","link":"https:\/\/nxtgphysio.com\/en\/hydratation\/","title":{"rendered":"HYDRATATION"},"content":{"rendered":"<h1><strong>HOW TO STAY HYDRATED BEFORE, DURING, AND AFTER EXERCISE?<\/strong><\/h1>\n<h2><strong>Before Exercise: Prepare Your Body<\/strong><\/h2>\n<p>It&#8217;s crucial to start your <span style=\"color: #99cc00;\"><strong>physical activity well-hydrated<\/strong><\/span>. Common signs of dehydration, like <span style=\"color: #99cc00;\"><strong>thirst, dry mouth, dizziness, or fatigue<\/strong><\/span>, are late indicators. To check if you&#8217;re hydrated, look at the color of your urine. Dark urine or a long period without urination means you need to drink more water. Clear urine indicates that you&#8217;re well-hydrated and ready for exercise. Thirty minutes before your workout, take 1 teaspoon of sea salt with water. This helps maintain your electrolytes.<\/p>\n<h2><strong>During Exercise: Maintain Hydration<\/strong><\/h2>\n<p>During exercise, your body loses water through sweat, which can <strong><span style=\"color: #99cc00;\">quickly lead to dehydration<\/span><\/strong>, especially in hot weather or during intense activities. A good rule of thumb is to drink between <strong><span style=\"color: #99cc00;\">400 and 800 ml of water per hour of exercise<\/span><\/strong>. The exact amount depends on the intensity of the workout and environmental conditions. If you&#8217;re training in hot conditions, increase your water intake to compensate for higher sweat loss.<\/p>\n<h2><strong>After Exercise: Recover Effectively<\/strong><\/h2>\n<p>After exercising, it&#8217;s important to replenish the fluids lost to ensure proper recovery. One simple way to check your hydration level is by <strong><span style=\"color: #99cc00;\">weighing yourself before and after your workout.<\/span><\/strong> A loss of more than 3-4% of your body weight indicates significant dehydration, and you&#8217;ll need to drink more to restore your body&#8217;s water balance. Remember that hydration isn&#8217;t just about drinking water; isotonic drinks and quality sodium like <strong><span style=\"color: #99cc00;\">sea salt or Himalayan<\/span><\/strong> pink salt can also help replenish electrolytes lost during prolonged efforts.<\/p>\n<h2><strong>In Summary<\/strong><\/h2>\n<p>The most reliable indicators of your hydration level are the color of your urine and weight changes before and after exercise. Clear urine means you&#8217;re well-hydrated, while dark urine or significant weight loss after exercise signals a need for increased hydration. During exercise, be sure to drink regularly, especially if it&#8217;s intense or in hot conditions. By following these tips, you&#8217;ll optimize both your performance and recovery. If you want to learn more about recovery, check out our articles on <a href=\"https:\/\/nxtgphysio.com\/en\/active-recovery\/\">active<\/a> and <a href=\"https:\/\/nxtgphysio.com\/en\/passive-recovery\/\">passive recovery<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>HOW TO STAY HYDRATED BEFORE, DURING, AND AFTER EXERCISE? Before Exercise: Prepare Your Body It&#8217;s crucial to start your physical [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":14511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[224],"tags":[],"class_list":["post-13717","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport-performances-and-tips"],"acf":{"intro_title":"HOW TO STAY HYDRATED BEFORE, DURING, AND AFTER EXERCISE?","intro_text":"Hydration is essential to maintain your performance and prevent health issues related to dehydration. Here\u2019s a practical guide to help you stay well-hydrated before, during, and after your training sessions.","main_category":[{"term_id":224,"name":"Sports : Performances &amp; tips","slug":"sport-performances-and-tips","term_group":0,"term_taxonomy_id":224,"taxonomy":"category","description":"","parent":0,"count":23,"filter":"raw"}]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HYDRATATION - Nxt Generation PHYSIO<\/title>\n<meta name=\"description\" content=\"Adopt optimal hydration to enhance your athletic performance and ensure effective recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nxtgphysio.com\/en\/hydratation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HYDRATATION - Nxt Generation PHYSIO\" \/>\n<meta property=\"og:description\" content=\"Adopt optimal hydration to enhance your athletic performance and ensure effective recovery.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nxtgphysio.com\/en\/hydratation\/\" \/>\n<meta property=\"og:site_name\" content=\"Nxt Generation PHYSIO\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-13T16:40:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-09T21:28:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2024\/09\/Creation-sans-titre-7.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Marina Germain\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marina Germain\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/nxtgphysio.com\/en\/hydratation\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nxtgphysio.com\/en\/hydratation\/\"},\"author\":{\"name\":\"Marina Germain\",\"@id\":\"https:\/\/nxtgphysio.com\/#\/schema\/person\/aefcbf3fdf0d8d1eda2ef0c57c2ea797\"},\"headline\":\"HYDRATATION\",\"datePublished\":\"2024-09-13T16:40:40+00:00\",\"dateModified\":\"2024-10-09T21:28:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/nxtgphysio.com\/en\/hydratation\/\"},\"wordCount\":348,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/nxtgphysio.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/nxtgphysio.com\/en\/hydratation\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2024\/09\/Creation-sans-titre-7.jpg\",\"articleSection\":[\"Sports : Performances &amp; tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/nxtgphysio.com\/en\/hydratation\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/nxtgphysio.com\/en\/hydratation\/\",\"url\":\"https:\/\/nxtgphysio.com\/en\/hydratation\/\",\"name\":\"HYDRATATION - 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