Photo from Pexels
Exercise is a crucial part of a healthy lifestyle, but its benefits can be diminished if we neglect a fundamental aspect of our physical well-being: drinking water. It is not only about the satisfaction of thirst while exercising, but how one can help their body to recover.
Why Hydration Matters
During the exercise session, the body temperature also rises. To reduce this temperature, we must sweat. Sweating is the body’s natural way of cooling but in the process, we are losing fluids and electrolyte products. Minerals include sodium, potassium, magnesium, and others important in muscles and other cell activities. Sweat makes us lose these, and this causes dehydration that not only hinders our performance but our health in general. Dehydration is realized in different forms, including dry mouth and dizziness to the extreme in heat exhaustion or even heat stroke. A hydrated body means that the heart will be able to do its work well in moving nutrients and oxygen to the muscles in the body and removing waste products.
Amount of Water Required
The amount of water needed varies depending on several factors, such as how you exercise, the intensity and length of your workout, the environment you exercise in, and how big you are. In general, it is recommended to drink water before exercising, during the exercise, and even after the exercise session. For moderate activity, a person should intake approximately 8 ounces of water every 20 minutes. If, however, you require more or are working out for a longer period, you should drink more water. However, just drinking water is not enough, and this can be made worse if you are exercising vigorously for a long time. That is why it is necessary to replace the lost electrolytes. Electrolytes aid in some muscle contractions and contribute to the balance of water in the body. Fortunately, natural electrolyte powders can also be found in the market, and they can be a perfect source of the nutrients above; however, they should always be accompanied by a lot of water.
Signs of Dehydration
When it comes to dehydration, there are symptoms you can learn to recognize so you never become a victim. They today comprise excessive thirst, dry skin, and the dark color of urine. Possible symptoms as the degree of dehydration increases are headaches, muscle cramps, and sluggishness. Rare side effects are possible confusion and dizziness. When you have such signs, you should drink water as early as possible and, if necessary, modify your training if you wish to prevent further health complications.
Hydration Strategies
To curb thirst, drink water between meals and during the day. Consider these strategies to ensure you maintain optimal hydration levels during exercise:
Pre-Hydrate: This is especially important. Before you start exercising, you should make sure that you take water. Where possible, take about 16-20 ounces about two hours before your workout to compensate for any loss of fluids that may have occurred during this period.
Hydrate During Exercise: Continue to take small portions of water or an electrolyte replacement drink at certain gaps. For activities lasting more than one hour, make provision for drinks containing some electrolyte content for replacement of those that may be lost through sweat.
Post-Exercise Hydration: After exercise, the body loses a lot of fluids; therefore, it is essential to take water or a beverage that has electrolytes. This helps your body rest and build up energy before the next exercise for the day.
Monitor Your Urine: You can tell whether your body is well-hydrated just by looking at the color of your urine. Pale yellow is ideal; dark yellow means that you are further away from the requirement of daily fluid intake.
Conclusion
Drinking water before and during exercise is important if one must have an excellent performance besides checking their general health. It is not simply a matter of drinking water; it is a matter of understanding the body’s requirements and topping up fluids and salt as necessary. Thus, it is possible to improve exercise performance, avoid dehydration, and promote the process of one’s recovery by using appropriate hydration techniques and responding to the body’s signals. Please note that drinking is not a one-time affair but a continuous process that forms part of your fitness training.
Comments