Stay Hydrated During Workouts
It’s common knowledge that a person should drink about eight glasses of water each day. However, should this amount be doubled when working out?
A common enemy of sports enthusiasts is dehydration. One’s ability to perform when doing sports or during a workout can decline with even just a hint of dehydration. According to Amanda Carlson, a trainer, the loss of just two percent of one’s body weight in fluid can lessen performance by as much as twenty five percent.
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Hydration during workout is important not just for professional athletes but for individuals who want to get the most out of their exercise. Exercising can lead to the loss of water and not replenishing that can result to feelings of dizziness, lethargy, and cramps.
Water makes the body function much better and smoother. Drinking enough water can help minimize the need for the heart to work hard in pumping blood to the body because oxygen and nutrients can be sent more efficiently to the muscles used during workouts.
One problem, though, is that even experienced athletes have difficulty in drinking enough water. It is important to know that hydration should not just be during workouts but before and after it as well.
Taking a sip of seven to ten ounces of fluid every ten to twenty minutes of exercise is highly recommended to prevent dehydration. For those who work out for longer than an hour a day or for those who are taking on a particularly intense workout regimen, electrolytes may need to be replenished too.
Electrolytes are nutrients or chemicals in the body that facilitate in heartbeat regulation and in allowing muscles to contract for ease of movement. Calcium, potassium, magnesium, sodium, and chloride are the major electrolytes found in the body.
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Calcium is responsible for muscle contractions, nerve signaling, blood clotting, cell division, as well as in the formation of bones and teeth. Potassium regulates heart contractions, helps keep blood pressure levels stable, and facilitate muscle functions.
Magnesium is necessary for muscle contractions, proper heart rhythms, nerve functioning, bone building and strength, decreasing anxiety, digestion, and in keeping a stable protein-fluid balance. Chloride helps maintain fluid balance as well as sodium, which is also needed for muscle contractions and nerve signaling.
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The loss of electrolytes during workouts can be remedied by a sports drink or electrolyte enhanced water. It is also important to be cautious of overhydration which can lead to hypoatremia a condition characterized by excess water in the body that dilutes the sodium content in the blood.
Hypoatremia can lead to nausea, headaches, confusion, and fatigue. In extreme cases, it can even result to comatose and death.
If you prefer sports drink, check the label to see whether it can provide enough electrolytes for your body during workout. The best amount is fourteen grams of carbohydrates, which should come from glucose, sucrose, and/or fructose, twenty eight milligrams of potassium, and one hundred milligrams of sodium per eight ounce serving.
A day before working out, you should drink extra water and monitor the color of your urine. The ideal color is pale yellow, which means that you are properly hydrated.
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On the day of your exercise, you should drink two eight ounce cups of water two hours beforehand. This would provide your kidneys with enough time to digest the fluid and give you time to empty your bladder before starting your exercise.
Before starting your workout, drink another five to ten ounces of water. An ounce of fluid is equal to a medium mouthful of water.
Check your weight before and after exercise to know how much water you should take during your workout. It is ideal to drink an additional sixteen ounce of fluid for every pound lost during activity.
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After working out, you should check how many pounds you lost and drink another twenty four ounce of fluid. In the instance that you actually gained body weight, it is possible that you have overhydrated and you should drink less in the future.