If you plan on exercising regularly, you need to know how to drink water effectively in order to prevent your body from getting dehydrated. Water is essential for anyone who works out because it helps rid your body of the toxins that are released from your muscles during a typical workout session. It also helps replenish your body because of the amount that you sweat during a typical workout. Your muscles can get dehydrated and start to cramp if you don't take in enough water.
Your body perspires to cool itself down during exertion, which means you lose water during exercise. The body can lose several liters of water during a one-hour period of exercise, so you'll need to replace water or face the effects of dehydration. Of course, water isn't the only nutrient you lose during exercise. Sweat also contains both sodium and potassium, which can be a concern during longer periods of exertion, such as a marathon.
There is no specific amount of water one should take while working out. It is important to be hydrated before, during, and after exercising. According to the National Academies of Science, Engineering, and Medicine, men should consume 15 glasses of water every day and women should consume 11 glasses. Nevertheless, one should consider drinking pure-water aside from water contained in foods and beverages. When exercising, you should drink two to three cups per hour depending on how much you sweat.
Water is needed for good health, a strong performance in the gym, or when training anywhere. We lose water over the course of the day, not only from going to the bathroom but from sweating and breathing! We will lose water even faster when it’s hot or when we are physically active, so we need to stay replenished to stay hydrated.
Water is literally the substance of life and makes up roughly 60 percent of the human body. With that, it’s particularly important to make sure one is drinking enough while exercising, especially if the exercise is vigorous. Replenishing water lost during exercise serves to:
1. Reduce Fatigue
2. Maintain Metabolic Function
3. Promote Circulation
4. Eliminate Toxins
After exercise or any sporting event, we need to pay good attention to eating and drinking right. There arises a need to refill the carbohydrates, salts, and water that is lost during the activity. Immediately after the exercise/event, the next few hours need to involve improving your hydration status. Do not start with any new activity without accomplishing good hydration levels. Replenishing the salt reserves must be your top priority as sodium has a good fluid retention capacity, which keeps up the urge to drink water.
The American College of Sports Medicine points out that you need to drink water before, during, and after exercise to maintain a level of healthy hydration. Aim to drink 17 to 20 ounces a couple of hours before your workout and then 8 ounces 20 to 30 minutes before you start. When in motion, plan for 7 to 10 ounces for every 10 to 20 minutes of exercise, and then cool down with 8 ounces at least 30 minutes after a workout. Investing in a water bottle with measurement markings can help you ensure that you're drinking enough.