Do you feel dizzy or light headed while exercising? Do you often blackout when you work out? Do you find it hard to breathe, or feel nauseated or tired while you are gymming? What about dry mouth? If your answer was a YES to all these questions then your body is experiencing dehydration.

Dehydration is no new concept. Right from our junior school days we are being taught that our body contains 70% of fluids, which means that we need to ensure that it remains stable by consuming enough amount of fluid our body requires. Especially while working out when we sweat profusely, our body is at a loss of fluids and it requires a ton of it to keep the regime going. So make sure that you toss back some water every few minutes, in between your workout routine. This prolongs endurance and fights fatigue along with tons of others benefits.



Dehydration when exercising

Steps to prevent dehydration:

  1. Drink loads of water – before, after and in between workout to re-hydrate your body. Many gym instructors may advise intake of sports drinks to keep you going strong during your workouts, however it is not a compulsion to do so. Sports drinks are for those who indulge in strenuous workout routines. Sports drinks replaces the electrolytes (minerals in the body) lost by the body ,through sweating, during the workouts. Thus fighting fatigue, muscle soreness and maintaining body strength. For workouts that are less than an hour, sipping on regular water every few minutes is good enough.
  2. As mentioned above, those who indulge in strenuous workout need to opt in for sports drinks or any other energy drinks that helps in prolonging your endurance level. If you are not into such energy drinks then coconut water is the best bet. Alternatively you could also indulge in some homemade sports/energy drink. There are tons of videos online, with recipes to such drinks.
  3. Stop exercising when you experience fatigue, dry mouth, nausea or shortness of breath. This could mean that your body doesn’t have enough strength to continue with the workout. Its an indication that you need to take a break, replenish it with some electrolytes to gain enough strength and once you feel normal you may either choose to reduce your workout routine for the day or just call it a day. Whatever the choice, talk to your instructor and take necessary precautions. If this becomes a daily affair then it’s advisable to consult a physician before continuing with the workouts.
  4. If you experience muscle soreness, or excessive body pain then it’s a sign that your body isn’t properly hydrated. To prevent from further dehydration, rest for a while and sip in some water. This will help prevent from feeling fatigued or dizzy.
  5. Eat fruits that are high on water content like watermelon, banana and dates (cucumber is also a great food). Fruits are a good combination of fluids and electrolytes and munching on them can help refuelling your body with required strength to perform better.
  6. As much as you keep hydrating your body, you also keep flushing the toxins out through urination. If you’re not urinating enough times a day it means your body is not hydrated enough. To be sure check the colour of your urine, if it’s dark yellow then it’s a sign of dehydration.



Just remember that your body is the best physician. It gives you signs every time it’s deprived of its necessities. If you pay heed to it, and take necessary action in time then you are sure to enjoy the best of health.

Stay healthy, stay happy 🙂

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