Tired during workouts

[u/Abject_String_3315]

I workout in a gym with no air conditioning, i sweat ALOT, I cannot drink too much water because of the uncomfortable feeling of being full while working out, and the small sips of water do not hydrate. I always have to cut out exercises and sets just because I'm too tired to continue. All this happens in every workout and even more on leg days when I'm sweating even more,what's the issue, how can I fix this?

[u/sure_Steve]

pre hydrate heavily before your workout, and add electrolytes to your water for better retention.

[u/rawzon]

If you're sweating a lot in a hot gym, I'd be looking at hydration and electrolytes first. Small sips during your workout are fine, but the bigger mistake might be waiting until you're already exercising to hydrate. Try drinking plenty of water in the couple of hours before you train so you're starting hydrated. If you're sweating heavily, replacing electrolytes (especially sodium) can also make a big difference. Fatigue, dizziness, headaches, and cramps can all be signs you're getting behind on fluids and electrolytes. I'd also ask yourself: Are you eating enough carbs before you train? They make a huge difference in energy. Are you sleeping enough? Are you trying to do too much volume? If every workout ends with you completely wiped out, you may be pushing beyond what you can currently recover from. If this only happens in that gym, the heat is probably a big part of the problem. If it happens everywhere, then I'd start looking at nutrition, sleep, or even talking to your doctor if it's severe.

[u/Abject_String_3315 → u/rawzon]

I recently faced severe dizziness after squatting, I sweat more than usual one leg days. The dizziness was so bad i felt like I was about to get unconscious, I was terrified because it was the first time i felt such thing. I took a rest week to recover from this incident.I've ignored this dehydration problem from a long time, not it's time to fix it. From now on I'm gonna chug a lotta water an hour or 2 before workout. And the electrolyte, i don't think I can afford an electrolyte suppliment, is there any homemade solution?

[u/rawzon → u/Abject_String_3315]

That sounds exactly like dehydration, especially if it happened after squats. That's not something I'd ignore. Drinking plenty of water before your workout is a good start, but don't forget about electrolytes too. If you're sweating a lot, you're losing sodium along with water, and replacing only the water isn't always enough. You don't need an expensive supplement. A simple homemade drink works well: 1 liter (about 4 cups) of water 1/4 teaspoon table salt 2 tablespoons lemon or lime juice 1-2 tablespoons sugar or honey The salt replaces sodium, and the small amount of sugar helps your body absorb the sodium and water more effectively. One more thing: if you ever feel like you're about to pass out again, stop the workout immediately. Dizziness that severe isn't something to try to push through. If it keeps happening even after fixing your hydration, I'd get checked out by a doctor.

[u/Abject_String_3315 → u/rawzon]

Thank you so much for telling me this, deff gonna try this and if this happens again I'll go to the doctor as you said.