The Importance Of Hydration During Workouts
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. One’s ability to perform when doing sports or during a workout can decline with even just a hint of dehydration. According to Amanda Carlson, a trainer, the loss of just two percent of one’s body weight in fluid can lessen 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 can make it easier for your body to function. Drinking enough water can help minimize the need for the heart to work hard in pumping blood to the body because oxygen and nutrients can be sent more efficiently to the muscles used during workouts.
One problem, though, is that even experienced athletes have difficulty in drinking enough water. It is important to take note that hydration should not just be during workouts but before and after it as well.
It is highly recommended to take a sip of seven to ten ounces of fluid every ten to twenty minutes of exercise to prevent dehydration. For those who work out for longer than an hour a day or for those who are taking on a particularly intense workout regimen, electrolytes may need to be replenished 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 is responsible for muscle contractions, nerve signaling, blood clotting, cell division, as well as in the formation of bones and teeth. Potassium regulates heart contractions, helps keep blood pressure levels stable, and facilitate 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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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.
For those who prefer sports drinks, you should check the label and assess whether a particular drink can give your body the amount of electrolytes it needs 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.
A day before working out, you should drink extra water and monitor the color of your urine. The ideal color is pale yellow, which means that you are properly hydrated.
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On the day of your exercise, you should drink two eight ounce cups of water two hours beforehand. 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. One ounce of fluid is equivalent to a medium mouthful of water.
Check your weight before and after exercise to know how much water you should take during your workout. It is ideal to drink an additional sixteen ounce of fluid for every pound lost during activity.
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After working out, you should check how many pounds you lost and drink another twenty four ounce of fluid. In case you actually gained weight, you may have overhydrated and should remember to drink less water in the future.