The Importance Of Hydration During Workouts
We’ve all heard it before: a person should be able to consume eight glasses of water every day. However, should this amount be doubled when working out?
Dehydration is a workout enthusiast’s dreadful enemy. One’s ability to perform when doing sports or during a workout can decline with even just a hint of dehydration. Amanda Carlson, a trainer, said that just losing two percent of one’s body weight in fluid can decrease performance by as much as twenty-five percent.
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Hydration during workout is imperative not just for athletes but for everyone to get the most out of their exercise regimen. Exercising can lead to the loss of water and not replenishing that can result to feelings of dizziness, lethargy, and cramps.
Water makes the body function much better and smoother. Hydrating properly can help lessen the need for the heart to work double time in pumping blood to the body because oxygen and other nutrients can be sent more effectively to the muscles used during exercising.
One issue, though, is that even professional athletes find it hard to drink enough water. It is important to know that hydration should not just be during workouts but before and after it as well.
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Taking a sip of seven to ten ounces of fluid every ten to twenty minutes of exercise is highly recommended to prevent dehydration. Individuals who have longer workouts than an hour each day or those who have an intense workout regimen would need to replenish their electrolytes too.
Electrolytes are nutrients or chemicals in the body that affect major functions such as heartbeat regulation and muscle contraction for ease of movement. Calcium, potassium, magnesium, sodium, and chloride are the major electrolytes found in the body.
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Calcium helps with muscle contractions, nerve signaling, blood clotting, cell division, and in the formation of bones and teeth. Potassium regulates heart contractions, helps keep blood pressure levels stable, and facilitate muscle functions.
Magnesium is necessary for muscle contractions, proper heart rhythms, nerve functioning, bone building and strength, decreasing anxiety, digestion, and in keeping a stable protein-fluid balance. Chloride helps maintain fluid balance as well as sodium, which is also needed for muscle contractions and nerve signaling.
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During workouts, the loss of electrolytes in the body can be replenished with the intake of a sports drink or electrolyte enhanced water. It is also important to take note that overhydration can lead to hypoatremia, which happens when extra water in the body dilutes the sodium content in the blood.
Hypoatremia can lead to nausea, headaches, confusion, and fatigue. In extreme cases, it can even result to comatose and death.
If you prefer sports drink, check the label to see whether it can provide enough electrolytes for your body during workout. The ideal amount is fourteen grams of carbohydrates, which should come from glucose, sucrose, and/or fructose, twenty eight milligrams of potassium, and one hundred milligrams of sodium per eight ounce serving.
One day before working out, one should drink extra water and check the color of one’s urine. Ideally, it should be pale yellow since it means that one is properly hydrated.
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Drink two eight ounce cups of water two hours before starting your working. This would give your kidneys enough time to process your liquid intake and give you enough time to empty your bladder before working out.
Thirty minutes before actually starting your regimen, drink another five to ten ounces of water. An ounce of fluid is equal to a medium mouthful of water.
Check your weight before and after exercise to know how much water you should take during your workout. Ideally, for every pound lost during activity, one should drink an additional sixteen ounce of fluid.
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Once you have finished your workout, check how many pounds you lost and drink another twenty four ounce of fluid. In the instance that you actually gained body weight, it is possible that you have overhydrated and you should drink less in the future.
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