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Work out, drink up! stay hydrated during your home workouts


Working out indoors is an increasingly popular form of exercise for many. It saves time, and is a great alternative if you are unable to go outdoors. Sometimes, it's easy to forget basics like hydration just because we’re in the comfort of our own home. We share some advice below on why and how you can (and should!) stay hydrated while working out at home.


Indoors vs outdoors

Not many people realise this, but it is possible to sweat a bit more when you’re working out indoors as opposed to outdoors, depending on weather conditions and your immediate environment.

If your home lacks ventilation, your perspiration will not evaporate as easily and your body will not cool down as effectively.

This will, in turn, cause your body to continue sweating in an effort to regulate your body temperature.

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What should i drink?

While energy and isotonic drinks are very popular in Singapore, for most home exercises below 1.5 hours, we simply recommend plain water.

If you do intend to exercise more than 90 minutes or go at a higher intensity than usual, you may consider a sugar-free electrolyte drink to replace the minerals lost through your sweat.


Hydrate before working out

As most of us athletes know – by the time you’re feeling thirsty, you’re already dehydrated!

This is why it's important to hydrate before starting on your workout session.

However, there’s no need to overdo it! One way to check your hydration levels is to observe the colour of your urine – it should be a light yellow and transparent, which indicates that you’re fully hydrated.

Drinking too much will lead to an imbalance in your body fluids and minerals, and cause discomfort during your workout.


Hydrating during exercise

The goal of hydrating during exercise is to replace the fluids you are losing, so you should only be drinking the same amount as you’re sweating.

You can measure how much you typically sweat by weighing yourself (without clothes) before and after a typical workout session.

Don’t forget to account for the amount you actually drank during that session!

PRO-TIP: 1kg on the scale = 1 litre of water


Hydrating after exercise

Ever notice how you don’t go to the toilet much after exercise?

That’s how much fluid you’ve lost! It's important to replace the fluids lost during your workout session gradually over the next few hours.

As a rule of thumb, you should drink up to 1.5 times the amount lost. You may also drink to just satiate your thirst.

Though it can be tempting to reward yourself after a particularly hard session, try to avoid alcohol as it is dehydrating and has been found to even impair your body’s ability to recover.

We hope you found the advice useful, and don't forget to stay hydrated!

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