Hydration During Workouts: The Importance
It’s common knowledge that a person should drink about eight glasses of water each day. However, when working out, should an individual’s intake of water be double the amount?
Dehydration is a workout enthusiast’s dreadful enemy. A person’s performance during sports or when working out decreases even with 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 take note that hydration should not just be during workouts but before and after it as well.
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 facilitate in heartbeat regulation and in allowing muscles to contract for ease of movement. Major electrolytes found in the body are calcium, potassium, magnesium, sodium, and chloride.
Calcium is responsible for muscle contractions, nerve signaling, blood clotting, cell division, as well as in the formation of bones and teeth. Potassium helps keep blood pressure levels stable, regulate heart contractions as well as with muscle functions.
Magnesium is the electrolyte needed for muscle contractions, proper heart rhytms, nerve functioning, bone building and strength, lessening anxiety, digestion, and in keeping a stable protein-fliud balance. Chloride helps maintain fluid balance as well as sodium, which is also needed for muscle contractions and nerve signaling.
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The loss of electrolytes during workouts can be remedied by 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.
Nausea, headaches, confusion, and fatigue are some of the symptoms of hypoatremia. In severe cases, it can even lead to coma and death.
If you prefer sports drink, check the label to see whether it can provide enough electrolytes for your body during workout. The best 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 provide your kidneys with enough time to digest the fluid and give you time to empty your bladder before starting your exercise.
Before starting your workout, 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.
After working out, you should 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.