Hydration and exercise are two vital components of our health and fitness. The human body is 60% water. Keeping your hydration levels in check is one of the keys to carrying out a successful workout plan. You might find different recommended values for daily water intake and finding the right value for you might be a bit tricky.
Here is why hydration is important during your workout and how you can keep your water level up to normal.
Impacts of Dehydration on the Body
When your fluid intake is less than the amount of water lost during perspiration, it results in dehydration. This reduction in water content results in imbalanced electrolytes. These imbalances, in return, can affect your body in a number of ways.
Dehydration can cause the following:
- Dizziness and lightheadedness
- Fatigue and tiredness
- Dry mouth
- Dark-colored urine
- Muscle cramping, soreness, and fatigue
How Can You Keep Yourself Hydrated During Exercise?
Exercise can cause you to lose water fast, especially in hot and humid weather. Profused perspiration, increased breathing, and a rapid heart are normal responses to high-intensity workouts.
It becomes crucial to compensate for the lost water before, during, and after exercise to protect against the effects of dehydration.
Before Your Workout
It is imperative that you don’t let your water level dip throughout the day. Starting your day with a glass of water can be a good start. Another way to help your body preserve water is to not have coffee in the mornings. Keep drinking water after short intervals, or maybe set the alarm on your cell phone to help you remember.
According to the recommendation of the American Council on Exercise, you should drink 17 to 20 ounces of water for 2 to 3 hours before starting your workout.
During Your Workout
Sipping water after small intervals during your workout is a must for a successful gym session. Workouts are sweaty, and they cause our bodies to lose minerals and electrolytes. This fluid loss can make it harder for you to carry out your exercise and make it difficult to reach your goals.
Ensure you carry a water bottle to replenish your fluid during your exercise session. Although coconut water is full of electrolytes and is an excellent drink to keep you hydrated during long runs, plain water is suitable for a routine gym workout.
Check out this Foam Drink Bottle that you can easily carry to the gym. It is made of 100% recyclable stainless steel and can be used as a foam roller as well.
It is recommended by American Council on Exercise to drink 7 to 10 ounces of water after every 10 to 20 minutes during the exercise.
After the Exercise
According to the American Council on Exercise, you should drink 16 to 24 ounces of water per pound of body weight lost during exercise. It is beneficial to drink a small amount of water dispersed throughout the day than to chug down a jug at once.
Generally, drinking water whenever you feel thirsty is essential to keep you functioning properly. Proper hydration is a key factor in achieving your exercise goals and carrying out the workouts for a more extended period.