Whether you’re training hard, enjoying a casual jog, or dancing through a high-energy workout, staying hydrated is non-negotiable. At Neftaly, we care about your performance, safety, and overall wellness — and hydration plays a critical role in all three.

Here’s what you need to know about hydrating smart during physical activity.

---

???? Why Hydration Matters

When you sweat, your body loses water and electrolytes — essential for muscle function, temperature regulation, and energy. Even a 1–2% loss of body weight in fluids can reduce physical performance and cognitive function.

Dehydration can lead to:

• Fatigue
• Muscle cramps
• Dizziness
• Poor coordination
• Increased risk of injury

---

⏱️ When to Hydrate

???? Before Activity:

Start well-hydrated. Drink 500–600ml of water 2–3 hours before exercise.

???? During Activity:

Sip 150–250ml every 15–20 minutes during moderate to intense exercise — more if you’re sweating heavily or in the heat.

???? After Activity:

Replenish what you’ve lost. Drink at least 500–750ml of water within 30 minutes post-exercise. Include electrolytes if the session was longer than 60 minutes.

---

⚡ Water vs. Electrolytes

For workouts under an hour, water is usually enough.
But for longer or high-intensity sessions, especially in heat, your body needs to replace electrolytes like sodium, potassium, and magnesium.

Neftaly Tip: Choose a low-sugar electrolyte drink or mix a pinch of salt and a splash of fruit juice into your water for a natural solution.

---

???? Listen to Your Body

Don’t wait until you feel thirsty — by then, dehydration has already started.
Look out for signs like:

• Dry mouth
• Headaches
• Muscle fatigue
• Dark yellow urine

Pro Hydration Check: Your urine should be pale yellow — a simple, effective hydration indicator.

---

???? Neftaly Hydration Hacks

• Carry a reusable water bottle everywhere
• Set reminders to sip every 30–45 minutes
• Eat hydrating foods (e.g., watermelon, cucumber, oranges)
• Try coconut water or homemade electrolyte drinks
• Cool down with a cold, damp towel after workouts

---

???? Final Neftaly Word

Hydration isn’t just about quenching thirst — it’s about fueling performance, protecting your health, and helping you feel your best from start to finish. Whatever your activity, let hydration be part of your training routine.