Water is one of the very sources of life. It is part of the five elements essential to human survival.
Yet, people take this for granted and lack knowledge on water intake and hydration. This is even more crucial during physical workouts, when the body loses fluids in the form of sweat.
When you fail to replenish these fluids, it can lead to dehydration. Some of the common signs of dehydration include dry mouth, dizziness, fatigue, and reduced sweating.
Some of the common effects of dehydration include slow reaction time, decreased energy levels, and impaired coordination.
3 reasons why hydration is important during exercise:
- Maintains body temperature: Sweating during your workout helps cool the body down but these fluids need to be replenished to continue the workout.
- Supports muscle function: Water plays an important role in aiding muscle contraction and helps prevents cramping.
- Improves physical performance: Dehydration can lead to fatigue, reduced endurance, and overall poor performance. Therefore, hydration is important for optimized physical performance.
How much water should I drink?
Experts recommend drinking water at least 30 minutes before starting the workout. While it is not absolutely necessary to drink water during short workouts, for prolonged and intense workouts or in hot environments, it is recommended to sip water every 10 minutes.
Post workout, it is recommended to drink up to one liter of water to rehydrate and restore fluid balance.
Tips for staying hydrated
- Carry a water bottle: Having water available during the exercise is a bonus for anyone pursuing the path of fitness.
- Monitor sweat loss: Pay attention to the amount of sweat and adjust fluid intake accordingly.
- Consider sports drinks for long workouts: For extended or intense exercise, one can try electrolyte-replenishing drinks. However, regular water is also effective.
Should I choose water or sports drinks? Water is sufficient for low-to-moderate intensity exercise lasting under an hour. Sports drinks can be considered for long duration or high intensity workouts as they help replenish electrolytes and carbohydrates.
Conclusion
Hydration plays a critical role in increasing the effectiveness of workouts along with providing safety to joints and muscles. It is necessary to stay mindful of hydration needs and incorporate regular fluid intake into fitness routines.
So what are you waiting for? Fill up that bottle and start working out.
