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Signs Of Dehydration When Working Out And Why You Should Hydrate





3. Mood changes

4. Slow reaction times

5.Dry nasal passages

6.Dry or cracked lips


7.Dark coloured urine

8. Weakness

9. Confusion

10. Hallucinations

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What dehydration means

Dehydration occurs when your body’s water content is too low.

It could be necessary to boost your hydration intake if you suffer any of these symptoms.

Your physical and mental performance will probably suffer if you don’t hydrate. Performance can be noticed to be affected by a fluid loss equal to 2% of body mass, or 1.4 kg in the case of a 70 kg person. You run the risk of experiencing nausea, vomiting, diarrhea, and other gastrointestinal issues if you lose more fluid than 2% of your body weight.

Don’t wait to restore lost fluids in an attempt to “get used to dehydration” because your body cannot be trained to handle it. You require water when you do.
Your body’s capacity to regulate heat is compromised by dehydration, which raises your body temperature and heart rate.

It could be necessary to boost your hydration intake if you suffer any of these symptoms.


Your physical and mental performance will probably suffer if you don’t hydrate. Performance can be noticed to be affected by a fluid loss equal to 2% of body mass, or 1.4 kg in the case of a 70 kg person. You run the risk of experiencing nausea, vomiting, diarrhea, and other gastrointestinal issues if you lose more fluid than 2% of your body weight.

Don’t wait to restore lost fluids in an attempt to “get used to dehydration” because your body cannot be trained to handle it. You require water when you do.
Your body’s capacity to regulate heat is compromised by dehydration, which raises your body temperature and heart rate.

You experience increased fatigue as a result during exercise, according to Thompson. Your mental function is also compromised by dehydration.

What leads to dehydration during working out?

Dehydration and sweating. Your body attempts to restore to its ideal temperature by sweating during activity. You lose bodily fluid while also removing heat from the body when sweat evaporates from your skin. You must consume fluids when exercising to replace the fluids you lose through perspiration.


What Risks Does Exercise Dehydration Pose?

Regular nutrition and exercise, lots of excellent sleep, and adequate hydration are the three fundamental foundations of maintaining good health. When one of these is missing, the body is disrupted, which raises the risk of disease and/or harm. Exercise-related adequate hydration maintenance is less frequent than one may imagine.

While many people may remember to hydrate well before working out, it’s all too simple to forget to do so while working out. According to experts, the typical person loses 17 to 50 ounces of water every hour while exercising. 1 Lack of replenishment of fluids can quickly result in dehydration, which carries a number of health hazards. The seven most frequent risks of exercising while dehydrated are listed below.

1. Overheating

During a workout, dehydration can quickly result in body warming. Maximum sweating occurs during vigorous exercise, which results in more water loss. If this loss is not replaced by drinking enough water, the body may respond poorly in a number of ways. Depending on the physical activity and body temperature, the effects of overheating brought on by dehydration might range from heat cramps to heat exhaustion.

It’s crucial for gyms to have adequate airflow, especially as the weather outside begins to warm up. Additionally, it’s crucial to hydrate when exercising outside. Even when the weather feels cooler, dehydration can easily occur during extended outdoor physical activity such as long hikes.

2. Insufficient Sweat Production

Lack of sweat production may give the impression that hydration levels are adequate if excessive sweating during exercise is a sign of dehydration. However, some people have malfunctioning sweat glands, and different temperatures can affect whether or not sweat is produced.


Since sweating is the body’s method of cooling down, it is a positive indicator. Lack of sweating can lead to overheating because the body gradually becomes dehydrated without any warning that a water break is necessary.

3. Blood pressure is low

Due to a reduction in blood volume, dehydration can cause low blood pressure. The amount of fluid in the blood arteries is referred to as blood volume. Dehydration during exercise can alter blood volume and restrict the amount of oxygen and nutrients that can reach your organs.

Due to the organs not receiving what they require for optimal operation, low blood pressure is frequently associated with additional symptoms including dizziness and weakness. Dehydration can occasionally result in the body going into shock, which can be fatal.

4. Vomiting

The symptoms of severe dehydration include nausea and/or vomiting. Vomiting then worsens the initial issue by causing the body to lose additional fluids.

This symptom frequently appears in hypertonic dehydration, which is a condition in which the body’s salt and water levels are out of balance. This frequently happens when someone drinks insufficient water and perspires excessively.


Before realizing the imbalance, milder symptoms like fatigue or dry skin may develop. As dehydration worsens, more severe symptoms like vomiting and excruciating muscle cramps appear.

5. Fatigue

Fatigue is one of the warning indicators of even slight dehydration following an exercise. The wear and tear on the body might leave one feeling weak or less able. Injury may arise from slower movements and reactions, poor form when lifting weights, or both. Athletes can perform at their best by maintaining a healthy level of hydration.

It’s crucial that people prioritize getting adequate protein to maintain their strength. However, because keeping a regular water intake isn’t given high importance, dehydration frequently affects a workout and the risk of disease or damage.

6. Dizziness

Dizziness is one of the main risks of exercise-related dehydration. Even a small amount of it can throw a person off balance and cause damage. Dizziness is typically brought on by dehydration and heavy sweating during exercise.

To avoid any fluid dehydration, it is crucial to hydrate both before and throughout an exercise. If well hydrated, a change in body temperature or any type of overexertion can swiftly cause dizziness.


7. Unsteady Heartbeat

There is an electrolyte imbalance when the body loses water. To maintain normal functioning, electrolytes are crucial for transporting messages from the cells to the organs, including the heart.

One risk of becoming dehydrated while exercising is that your blood pressure may alter suddenly and your heart rate may increase. Extreme dehydration may result in a cardiac spasm, which can result in arrhythmia and be fatal.

What to drink when working out

The best beverage to quench thirst and replenish fluids lost during exercise is water. Additionally, hydrate yourself before working out.

Numerous advantages come with drinking water. It is fluoride-rich, natural, free, and easily accessible. It also has no kilojoules and is good for your teeth.

What not to drink when working out


Exercise does not call for certain fluids:

Avoid juice, soda, and cordial. These often have low salt levels and high carbohydrate levels.

Avoid caffeine since it has a diuretic effect (which means it makes you pass more urine, and therefore lose more fluid).

What to drink after working out.

Aim to drink 1.5 times as much fluid as you lost while exercising to properly hydrate after your workout. Don’t complete this all at once. Over the following two to six hours, spread it out.

Because you continue to lose fluid through sweating and urination for some time after your workout session is over, you need to consume more fluid than you lost while exercising.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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