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How to hydrate effectively depends on how much you sweat. Sweat glands, also known as eccrine or exocrine glands, are found all over the surface of your body. It is important in the maintenance of a healthy and comfortable body temperate. When the body gets heated or is under stress, it produces sweat, which evaporates and cools the body.
Your need for water depends on how much you sweat.
Exercising or working outside, especially during the summer months when the temperate is in the nineties means excessive sweating, which makes it easier for you to become dehydrated. Be aware that dehydration affects the minerals levels within your body and your high blood pressure numbers.
You can easily monitor your level of hydration by how often you pee and also by the color of your urine.
The appearance and composition of your urine offers lots of clues about your body's health. Your urine is mainly composed of about 95% of water, waste products and salts. Normally it should be clear and yellow.
Optimally you should be peeing around seven times for the day and at the same time making note of the color of your urine. When your urine color is clear that is good. But if it is dark, it means you are dehydrated and should be drinking more water.
Maintaining your intake of liquids both before and after exercising is very important. Your body needs water to function properly.
Diuretics are generally prescribed for the control of high blood pressure levels and they increase urine production resulting in low levels of magnesium and potassium.
This can also lead to dehydration.
You lose fluid through medications, perspiration and through increased breathing. Do not wait until you are thirsty to drink water. Have a glass of water at least thirty minutes before a workout and another at least a half hour after exercising.
Remember the water you drink before and after a workout should be in addition to your daily intake of eight glasses of liquids.
A good rule to follow is to drink when you are thirsty, but you should be sipping throughout the day even when you are not feeling thirsty.
Also, if your workout is intense and is over an hour, switch to an electrolyte drink and replenish.
To help us in knowing how best to stay hydrated, Stavros Kavouras, PhD, of the Hydration Science Lab at the University of Arkansas, states that you should weigh yourself before you exercise and also after to see how much you have lost. That difference is the fluid you have lost through sweating.
So for every pound lost drink 20 to 24 ounces of liquid throughout the rest of the day and stay hydrated.
I hope this article has given you a working theory on how to hydrate yourself throughout the day effectively to stay healthy.