FITNESS GUIDE: Water Intake Before, During, and After Workout
We all get it – staying on top of your water game while working out can be a real challenge.
But the thing is: It’s not just about being healthy; it's about keeping your body in tip-top shape, especially when you're sweating it out. Neglecting to stay hydrated can result in muscle cramps, an exhausting bout of fatigue, and, believe it or not, it can even spell trouble in the form of heat-related issues. Surprisingly, overlooking hydration before and after your workout can pose a real threat to your health.
Here are some handy tips for staying hydrated throughout the day, whether it's before, during, or after your workout.
Why Staying Hydrated Matters?
Water is a big deal when it comes to keeping us ticking. To break it down further, about 73% of our brain, heart, and lungs are watery, and our lungs are the champs at 83%. In contrast, our bones come in at around 31% hydration, while our skin, muscles, and kidneys are all pretty waterlogged at 64%, 79%, and 79%, respectively.
In the grand scheme of how our bodies function, guzzling water is super important. Without it, we'd be dealing with issues like overheating, thicker blood, cranky muscles, a buildup of waste, and just an all-around yucky feeling.
Oh, and here's a fun fact – water's also a bit of a nutrient superstar. Even though it doesn't provide energy like fats and carbs do, our body still craves a good amount of it to be at its best. Additionally, staying hydrated is essential because it allows us to absorb all those nutrients like a sponge.
With a unique and innovative built-in straw lid design, you can easily sip, flip, or pour. Grab the handle with either hand, then turn the lid so the straw faces you.
How Much Water Do You Really Need?
According to the U.S. National Academies of Science, Engineering, and Medicine, guys should be shooting for around 3.7 liters of daily drinks, which includes water, and gals should aim for about 2.7 liters.
But when you're getting your sweat on during a workout, it's time to up your H2O game to replace what you're losing through those sweat sessions.
Before hitting the gym
It's a good call to have a drink before you start exercising. Remember the last time you hit the gym? You probably left a puddle of sweat!
It's critical to be hydrated before you begin moving. So, how much water should you drink before beginning your workout? The American Council on Exercise suggests downing 17 to 20 ounces of water about two hours before you work out. That's like sipping on two to three glasses of water to get you prepped for your exercise session.
While You Work Out
Keeping your hydration game strong during a workout is a big deal. You've got to top up on fluids and those electrolytes because your sweat's zapping them.
When you're exercising, the American Council on Exercise suggests sipping on 7 to 10 ounces of liquids every 10 to 20 minutes. Basically, that's like downing a cup of water during your workout.
And here's a pro tip: bring your handy water bottle with you when you go to the gym. It makes it incredibly simple to take little sips of water while working out.
After Working Out
Don't forget to rehydrate after your workout – it's just as crucial. Your body's like a sponge for fluids at this point.
According to the American Council on Exercise, you should aim for about 16 to 24 ounces of fluids for every pound you lose during exercise. So, if you shed 1 pound during your workout, go ahead and down 2 cups of water afterward.
The Dangers of Poor Hydration
Dealing with dehydration may affect your performance and emotions, as well as present some serious hazards to your health. Dehydration occurs when your body loses more fluids than it takes in, causing the water content of your blood and other tissues to decrease.
Three Dehydration Levels Explained
- Light, 2% fluid loss at Stage 1.
- Moderate, 5% fluid loss at Stage 2.
- Stage Three: Severe, 10% Fluid Loss
Not drinking enough water can lead to health issues pretty fast. When you're dehydrated, your heart needs to work overtime to get blood flowing through your body, which is stressful.
Plus, your kidneys go into overdrive trying to flush out extra fluids to keep you feeling good. But if you're not drinking up as you should, your body holds onto that extra liquid, making you feel all puffy and weighed down.
Your body has a difficult time staying cool when you're all dried out and working out in the heat. So, if you're hitting the gym on a scorching summer day, chug down that water. It's the key to keeping your organs and muscles running smoothly and staying chill.
Staying nicely hydrated is the name of the game for top-notch performance. Let's chat about how much water you should gulp down during your workout!
Five Tips to Stay Hydrated
Let's chat about some easy ways to keep yourself well-hydrated all day long. These tricks can help you make sure you've got enough water in your system:
Set Reminders to Sip
Don't forget to drink water! Setting up phone alerts every few hours is a quick and easy way to remind yourself to take a sip. With these reminders, drinking water can become second nature.
Keep a Water Buddy
Never get caught parched and unprepared. Carry a reusable water bottle with you wherever you go, so you can quench your thirst whenever you want.
Drink Before You Eat
Down a glass of water before digging into your meal. It won't just keep you hydrated but also help your body absorb the food's goodness better.
Watch the Caffeine
Be mindful of drinks with caffeine and soda. They can be a bit dehydrating, so enjoy them in moderation.
Hydrate at the Gym
Don't forget to bring a water bottle with you to the gym. Sip to keep your energy levels up and your body hydrated during your workout.
So next time when you're working out at the gym, make sure to drink enough fluids, especially water. This will assist you in pushing your limitations and achieving your fitness objectives!