Water is important for the normal functions of the body. Water has very many different roles such as regulating body temperature, protecting the spinal cord and cushioning the joints. You lose water every day through activities like breathing and digestion. Exercising is the fastest way your body loses water.
Why is it Important to Be Hydrated When Exercising?
Water is important for providing energy and endurance when exercising. If you do not replace the water you lose through sweating, your energy levels will deteriorate and you will become exhausted. Therefore, hydration helps you to endure during exercises.
Drinking sufficient fluids during exercising helps to prevent dehydration. Drinking a lot of water is also necessary for cooling down your body and preventing illnesses like heat stroke and heat exhaustion.
Signs That You Are Not Properly Hydrated When Exercising
The common signs that show you that you are not hydrated when exercising include lack of energy, a headache and lack of concentration or coordination.
The American Council on Exercise states that when a person is feeling thirsty when exercising, it means their body is dehydrated. Dehydration symptoms include muscle cramps, fatigue, dizziness and nausea. Paying attention to your body and detecting the signs of dehydration will help you replace the fluids you have lost and prevent dehydration.
Which Fluids Are Good For Exercising
The water you lose when exercising depends on the intensity of your exercises. One can lose up to one quart of water during exercises. The best way to replace the fluids you have lost during exercises is by drinking water. Water is a good choice for hydrating because it is absorbed in the body easily and does not have calories or sugars.
Although water is a good choice for hydrating, you can also take sports drinks. Sport drinks have calories that provide energy for long exercise workouts. Sports drinks also have electrolytes like sodium and potassium that are lost when you sweat. If you engage in intense and long bouts of workouts, you could easily suffer from electrolyte imbalance. This is probably the reason why sports drinks are preferred over water.
Which Drinks Should You Avoid When Exercising?
Avoid sugary juices and sodas during exercises. These drinks add calories and are not effective in quenching thirst. Beverages that contain caffeine are not good during exercises because caffeine contributes to dehydration.
Proper hydration starts before you start working out. A finding by the University of Illinois shows that you should drink one cup of water two hours before you start exercising. When exercising, keep hydrated by drinking 6 ounces of water after fifteen minutes. After you are through with your workout, you still have to replace the fluids that you have lost. According to the American Council on Exercise, you should drink water based on the weight you lose through sweating.
Watch Out For Over-Hydration
Hydration is essential when exercising but you still could be over hydrated. Drinking too much water will decrease the salt in your body. When the salt in your body decreases to a low level, you suffer from a condition called hyponatremia.
At Zero Gravity Fitness, we will make sure you are hydrated when you exercise. Our fitness trainers can go over how much water you should be drinking during your workouts and what you can do to prepare for each workout by drinking water. Contact us today if you have any questions or concerns you might have about your workout and staying hydrated. We will be happy to assist you.