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, 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 important not just for professional athletes but for individuals who want to get the most out of their exercise. 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. 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.
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. 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. Major electrolytes found in the body are calcium, potassium, magnesium, sodium, and chloride.
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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. Sodium helps maintain fluid balance and is needed for muscle contractions as well as nerve signaling while Chloride also helps with fluid balance.
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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.
Nausea, headaches, confusion, and fatigue are some of the symptoms of hypoatremia. 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 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.
A day before working out, you should drink extra water and monitor the color of your urine. Ideally, it should be pale yellow since it means that one is properly hydrated.
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.
Before starting your workout, drink another five to ten ounces of water. One ounce of fluid is equivalent to a medium mouthful of water.
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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 case you actually gained weight, you may have overhydrated and should remember to drink less water in the future.