6 Exercise Mistakes You Make During Exercise


Good hydration is always important - especially when you are working out.


If you do not drink enough fluids before, during, and after exercise, especially when you are sweating profusely, you may become dehydrated. Dehydration “plays a major role in mental and physical health,” says Jamie Hickey, a NASM certified personal trainer and registered dietitian at Truism Fitness in Philadelphia. When you are dehydrated, "everything in your body, from your muscles to your cells to your cognitive function, is affected," he said, adding that dehydration can cause fatigue and reduce your motivation.



Marni Sumbal, RDN, a sports nutritionist based in Greenville, South Carolina, adds that proper water supplementation helps increase exercise performance. “It can help pump blood properly and can help cool your body,” he says. "It can help with imagined effort, so it can make you feel better."


The exact amount you need to drink will vary depending on temperature, humidity, and your level of exercise, according to the Mayo Clinic. But one of the easiest ways to monitor your water is to keep an eye on the color of your chame, says Hickey. When you are full of water, your urine will be pale yellow, like the color of wheat. When you become dehydrated, it will be dark. You will also urinate less if you do not get enough to drink.


Other symptoms of dehydration include extreme thirst, dizziness, and confusion, according to the Mayo Clinic.


Keep reading to learn the most common exercise mistakes you should be aware of.


1. You Do Not Drink Enough Before, During, and After Exercise

Sumbal advises most people to drink 17–20 ounces (oz) of water two hours before exercise, over 8 oz 20 to 30 minutes before they start exercising. During your workout, aim to drink another 8 oz every 10 to 15 minutes. After that, drink 12 to 24 oz of water. When you sweat a lot during your workout, you will need more fluids instead, Sumbal said.


2. You Do Not Plan How To Get Out

If you are taking a long walk, jogging, jogging, or swimming, you may forget to keep the water close by or you may not want to bring a bottle. But relying on water sources to stay hydrated is a mistake, Sumbal said.


"Most of the time, people end up dehydrated and end up drinking water after [their exercise session], and then it's too late," he said.


Instead, plan carefully how you will stay hydrated during your workout, and get a water carrying or sports drink program with you. For example, some people like to use fanny packs or carry a simple bag. Runners may choose to use a hand-held water bottle. If you ride a bike and have a water handle on your bike, use it, but remember to clean and refill your bottle during exercise.


3. You Do Not Fill Lost Electrolytes

The average person will lose up to half a liter of sweat every 30 minutes while exercising, Hickey said. This figure can rise to between three and four gallons [3 L] of sweat per hour, depending on the rate of digestion, according to a previous study.


Sweat mainly contains water, but also contains essential electrolytes, Ace Fitness notes: sodium, chloride, potassium, magnesium, and calcium. Electrolytes are minerals in the body found in body fluids such as blood and urine, according to MedlinePlus. They help control the body's functions, including nutrient absorption, waste disposal, and dehydration.


Sweating, vomiting, and diarrhea can all lead to electrolyte loss, dehydration or muscle cramps and spasms, as the Cleveland Clinic notes. Sodium is the electrolyte that your body loses in large amounts when you sweat - so "when you sweat a lot, you need to replenish your salt intake to help you stay hydrated," Hickey says.


People who work hard for an hour, or who exercise when it is hot, should drink a sports drink to help replenish electrolytes, Sumbal said. But it is important to consider carefully what it is, or you could risk another hydration defect.


4. You Do Not Choose the Right Sports Drink

One of the keys to replenishing lost electrolytes is to choose your sports drink wisely. Many sports drinks, such as Gatorade and Pedialyte, are specially designed to maintain your body's electrolyte balance when you sweat profusely. You can also find electrolyte powder or pills, which you can mix in a water bottle, at most pharmacies. Coconut water replenishes lost electrolytes such as potassium, sodium, and manganese, according to the Mayo Clinic (but check the label to confirm the electrolyte content, which varies by type).


Most people choose sugary, low-calorie, or low-sodium sports drinks, which are usually available at the grocery store. "But a sports drink should give you carbohydrates and sodium, so you want to make sure those things are in the drink," Sumbal said. "If you drink a sports drink, there is a purpose to that."


Avoid strong caffeinated beverages, which are high in sugar such as Red Bull and Monster, which can lead to high blood pressure, irritability, restlessness, and a high risk of dehydration, according to a previous study.


Also keep in mind that adults and children alike should opt for over-the-counter sports drinks during strenuous exercise that lasts more than an hour, according to UnityPoint Health.


5. You Do Not Get Enough Magnesium

Like electrolyte, magnesium helps restore hydration during recovery, notes Caroline Thomason, RDN, CDCES, a nutritionist based in North Virginia. But many people do not experience their recommended magnesium diet, especially men over the age of 70 and adolescents, according to the National Institutes of Health Office of Dietary Supplements. In this case, consider adding magnesium-rich foods to your diet - choose whole grains, nuts, seeds, grains, lea.