For your muscles to be limber and avoid injury during intense exercise, you must ease into your routine which gives them time to become warm and pliable. Avoid jumping right into a heavy or intense workout routine. Start with light exercises and gradually increase the intensity. For example, if you are weightlifting, don't start with your heavy weights: begin with easy repetitions of light hand weights before you begin intense bench presses. Stretching at the start and end of your workout will also help to get the lactic acid out of your muscles. Waiting hours after a strenuous workout before stretching is not the best. Stretch soon after activity that may cause soreness to prevent becoming stiff. Be sure that you stretch after warming up, as your muscles will be more limber and less likely to become injured by stretching. Check out this helpful wikiHow article for advice on how to stretch properly to increase flexibility and reduce your risk of injury. Dehydration at the start of an exercise routine or sport is dangerous not only because it can cause you to become light-headed and faint, but also because it can lead to muscle soreness afterwards. Proper hydration during intense physical exercise increases oxygen to your muscles, which gives your muscles more stamina and also aids in their recovery as you work out.  Try not to load up on water directly before you exercise, which can cause bloating and cramping. Instead, stay well-hydrated all the time, but especially in the 24 to 48 hours leading up to an intense workout.  The rule of thumb for drinking water is to drink half of your body weight in fluid ounces, or about 3% of your body weight, of water per day.So, if you weigh 128 lbs, you should consume 64 fluid ounces (8 cups) of water per day. If you weigh 100 kg, you should consume 3 litres of water per day. Be sure to stay well hydrated during your exercise routine: a good rule of thumb is to drink one cup (8 oz, 250 ml) of water for every 15 minutes of intense exercise.
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