Staying hydrated is important for improved health, especially for every fitness enthusiast. Australia Fitness Academy reports that adequately hydrated is important for replacing lost water through workouts. This is why it is important to track your water intake to stay hydrated as well as maintain your health and fitness goals.
What Dehydration Can Mean To You
Dehydration happens when water content in your body is low. When you are dehydrated, you can experience the following changes in your body:
- Dark colored urine
- Cracked or dry lips
- Dry nasal passages
- Mood changes
- Fatigue
- Headaches
- Slow reaction times
- Hallucinations
- Confusion
- Weakness
What To Drink To Hydrate Your Body
Many drinks in the market are made for athletes, so choosing the right fluids suitable for your fitness needs can be difficult. When choosing suitable drinks for you, consider your dietary needs, individual preferences, the intensity/length of your workout session, and whether to replace electrolytes carbohydrates.
Mostly, plain water is an ideal option for people, including fitness enthusiasts. It can be straight from the bottle, hydration backpack, or water tap. If it is from the tap, have an arsenic filter to ensure you get a safe drinking water supply.
What Is The Recommended Water Amount For Fitness Enthusiasts?
There are no strict rules to how much water you should drink as you exercise since everyone’s needs vary. You have to consider factors like humidity in the environment, heat, sweat rate, clothing, and how hard/long you exercise.
You might want to stay more hydrated if you are suffering from certain health conditions, like cystic fibrosis, heart disease, and diabetes. Some medications may act like diuretics, making your body lose more fluids.
According to the American Council on Exercise, you can follow basic guidelines to drink water after, during, and before exercise. These basic guidelines include:
- Drink eight ounces of water 30 minutes after exercising.
- Drinking 8 to 9 ounces of water after every 15 minutes during a workout.
- Drink eight ounces of water 25 minutes before exercising.
- Drink around 18 ounces of water three hours before your exercise.
Benefits Of Hydrating
Hydrating entails more than quenching your thirst. Health and fitness experts say it offers numerous benefits to athletes and gym goers. These benefits include the following:
1. Boost Energy Levels
Proper hydration ensures your body transports nutrients to the required cells. This, in turn, gives you enough energy to exercise.
2. Maintain Blood Volume
Hydrating properly during a workout helps to maintain blood volume. If this volume drops, your heart must work extra hard to pump nutrients and oxygen to the muscles, resulting in a lower energy level.
3. Improve Physical Performance
Your muscles are more than 70% water. When you exercise, your muscles generate enough heat and sweat to cool your body. This makes you lose electrolytes and fluid, which are essential for the contraction of muscles. Even mild dehydration through sweat may decrease endurance, power, and strength.
To achieve your fitness goals, ensure you don’t overlook hydration. Whether you are just starting or a seasoned athlete, prioritize hydrating your body to enhance recovery, support overall health, and improve general performance. Remember, proper hydration is your secret and powerful weapon to achieving your goals in your fitness journey.
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