Even more so when you’re exercising and sweating out a lot of your body fluids, staying hydrated should be a regular part of your routine. Your performance in an exercise class or on a jog around the block may be better if you drink enough water. It may be too late if you start to feel thirsty when you’re in the middle of an exercise routine. Eek! Due to the high percentage of water in muscle and fat tissue (75%), even little dehydration can significantly affect performance.
How you feel at the midday mark is closely related to how much water you drank before and after class, so make sure to hydrate well. But what is this mysterious figure? While being dehydrated can make it tough to finish a workout and pose health risks, consuming too much water might have the opposite effect. Should you drink during your workout or save it for a gulp at the end of class?
Should you drink water during a workout?
While exercising, keep hydrated by drinking water regularly. Working out requires spending energy, raising your heart rate, and producing sweat. Dehydration is a common side effect of exercise, so drinking water regularly is important. The American Council on Exercise suggests taking a break every 20 minutes to drink 7 to 10 ounces of water.
Water may not be enough to keep you hydrated when exercising for more than two hours or in hot and humid conditions. When you exercise vigorously, your muscle cells burn through glycogen stores, which can lead to a deficiency. You can get a quick dose of carbs and sodium from those brightly colored sports beverages if you’re in a situation where you can’t stop to refuel, like during a marathon.
When working out, how much water should you drink?
To avoid being dehydrated, it’s important to drink water at regular intervals throughout your workout, but don’t consume more water than you’re losing via sweat. Try weighing yourself naked before and after a regular workout to see if you’re getting enough fluids. Increase your water intake by two percent if your weight fluctuates by that much throughout an exercise.
The American Council on Exercise suggests consuming 17 to 20 ounces of water two to three hours before exercise to prevent dehydration. Finally, eight more ounces should be consumed 20 to 30 minutes ahead. Drink another 8 ounces of water within 30 minutes after finishing your workout, then 16 to 24 ounces for every pound you lose via sweat.
Hydration after exercise?
What if you’re on the run without a water bottle, and your class doesn’t take water breaks? Is your fate already sealed? No, not quite. You may only need a few sips of water every hour if your routine doesn’t involve strenuous physical activity in hot and humid weather. Even though a 60-minute session of hard indoor exercise can cause a healthy person of average size to sweat as much as 32 ounces, you shouldn’t feel dehydrated if you’ve been consuming the necessary water throughout the day.
The simple, albeit a nasty, test of checking your urine before class can reveal whether or not you need to drink water during the lesson. If it’s dark and has a strong odor, you should keep drinking it as you work out, but if it’s clear or very light yellow, you can forget about it. After class, please remember to drink some water. Water aids in the removal of waste products from muscles and joints, which in turn lessens discomfort, increases flexibility and speeds up the healing process.
Remember to keep hydrating by drinking water regularly.
Staying hydrated is crucial whether you’re doing an hour-long HIIT class or training for a marathon. Consume the recommended quantity of water for the day and then replenish your muscles with another glass or two of water afterward to get ready. If you have been drinking water regularly throughout the day and aren’t thirsty in class, you can get away with not drinking during class.
In conclusion, pay attention to your bodily cues. If it suggests water, go ahead and drink a little. Put your glasses on the rim!