The Importance of Hydration During Exercise

The Importance of Hydration During Exercise

Staying hydrated is important for day to day life. When you are training or working out on a regular basis, it is key to know you must increase your intake of water to make sure you don’t become dehydrated. Water is an essential nutrient responsible for regulating many important functions in the body. There are two easy ways to monitor your hydration status: urine color and your pre- and post-exercise weight. Urine should be light yellow; a darker colored yellow would suggest dehydration. Comparing pre- and post-exercise weight can give you a fairly accurate measurement of the amount of fluid lost during your workout. Typically, for each pound lost, you need to consume 2-3 cups of fluid to help rehydrate your body after exercise.

Your body requires water for everyday functioning. Water helps to regulate body temperature, transport nutrients, remove waste material, digest food, lubricate the joints, and is also important for cellular reactions. Remaining hydrated is vital for everybody.

65% of body weight is water and 75% of muscle is water. Water has different functions within our body such as transporting nutrients and metabolic waste, preventing body temperature to rise, etc. Incorrect admission of liquids amid exercise will influence temperature control, cardiovascular capacity, and solid digestion.

Numerous individuals don’t understand the significance of drinking enough water and the impact it can have on our wellbeing, dietary patterns, and weight reduction. Ongoing examinations show the significance of hydration. There is even pressure how drinking some water before dinner can enable a weight watcher to lose up to 5lbs more in a year and maintain that healthy weight loss. Water accelerators up our metabolic rate and can help quit overeating.

Our bodies have a method of revealing to us when it is dried out, but we shouldn’t sit tight for these signs. Drink water for the duration of the day and increment your water consumption amid physical movement, when you are sweltering or feeling sick. But, if you are seeing some of these signs, then you may need to drink a little more….

  • Lack of concentration
  • Headaches
  • Urine that is darker than usual
  • Poor sleep
  • Dry mouth
Why Hydration is Important

A properly hydrated body is able to work at the highest rate possible. When you are hydrating, you reduce your risk of muscle cramps and fatigue; you are better able to control your heart rate and body temperature, and you can better avoid more serious complications. Water also, in general, helps to promote joint health and carries water-soluble nutrients throughout your body. It’s good for you. One of the best ways to make sure you are hydrated, in general, is to check the color of your urine. Clear or pale yellow urine is a sign that you are well-hydrated, while darker colors are an indicator that you are not hydrating enough.


There are however some basic guidelines that you can follow to have adequate hydration:

If you're really worried about hydration and dehydration, then weigh yourself before and after exercise. You shouldn't lose more than 2 percent of body weight in fluid during any exercise session or your performance will decrease.

We depend on water to survive. Every cell, tissue, and organ needs water to work. Our body utilizes water to direct our body temperature, help processing, transport supplements, grease up joints, and evacuate squandered nutrients. Water is required for good health and a solid execution in the exercise center or when training anywhere. We lose water throughout the day, from heading off to the restrooms, as well as from perspiring and relaxing! We will lose water much speedier when it’s hot or we are physically dynamic, so we have to remain hydrated.

By assuring we are adequately hydrated, our bodies also benefit by having healthier skin, teeth, bones, and joints. Water is essential for nutrient absorption and many chemical reactions in the body for overall health including proper brain function.

Water helps improve the digestive process and is essential in maintaining a healthy digestive system. Water is important for the metabolizing of food. Drinking plenty of water will help the body process and transport nutrients and excrete any waste products once they are metabolized.

If you don't drink sufficient water, your performance is compromised. Your heart has to work faster, meaning your energy levels will decrease and you won't be able to metabolize fat as easily as you should. Conversely, you'll get more out of your exercise session, if you're properly hydrated. Providing you have sufficient liquid in your system the chemical ATP (adenosine triphosphate) is turned into ADP (adenosine diphosphate) during exercise and helps your muscles contract. That process is impaired if you're dehydrated. A good way to find out if you're drinking enough is to look at the color of your urine after exercise. If it's dark, you're probably dehydrated.

If you are training in a hot environment, you need to constantly hydrate during and after your workout to enhance your performance and recovery. Even being slightly dehydrated can result in suboptimal athletic performance. Improper hydration can result in muscle cramping, decreased strength, and reduced endurance.

Without proper hydration during exercise, not only can your performance suffer, but it puts you at risk for dehydration. By keeping a bottle of water handy and sipping it while you exercise, you can help keep your energy level up and replace lost fluids. Remember, the measure of liquid you have to drink will be influenced by the span of your exercise out in hot, humid weather.