It is healthy to stay hydrated for some time. Whether you are a professional sportsman or one who merely does exercise for recreation, it is wise and healthy to make sure you get the right or adequate amount of water before, during, and post-exercise. Truthfully, water performs an incredibly amazing function in the body- regulating our body temperature, and equally crucial for the lubrication of our joints. Moreover, it is responsible for transporting nutrients in the body to give us the necessary energy and keep us healthy. Simply, this means your body cannot perform optimally if you are not hydrated.
Unfortunately, a lot of people are accustomed to this wrong notion that drinking water during and after a workout is bad. Scientists and professional athletes, however, think otherwise- saying never must you deprive your body of the much-required moisture, particularly water. Let’s quickly delve into the side effect of working out- before or during, and leaving water drinking out of the process. That is if you don’t drink water, what things are you likely to start experiencing?
- You will begin to experience sudden skin aging
- If you don’t drink enough water- you lose water, rather than fat
- Directly or indirectly, you are allowing toxins to stay and thrive in your body.
- Your workout effectiveness reduces drastically
- Frequent muscle pain
- Increased cardiac load
Thus, you are required to drink a certain amount of water, and this is depend on many factors, one of which is the kind of exercise. Some would recommend taking between 17-20 ounces of water 2 hours before exercise. But generally, about 8 ounces of water is recommended during warm-up, which is 20 minutes before the actual exercise. In such case, at regular intervals of 20 minutes, about 7-10 ounces of water is prescribed, with another 8 ounces 30 minutes after the exercise. One might wonder- isn’t that a lot of water? Yes, it is.
Again, the fact that water is critical to pre-workout cannot be overemphasized. This is better related to in the new study by Sports Medicine, where it was discovered that our strength, power, and high-intensity endurance could be zapped by dehydration in 2, 3 and 10 percentages respectively during a workout session. Additionally, for the proper functioning of the body’s cells and organs, water is largely important. And to be candid, ignorance is not an option here. If you refuse to take enough water before exercise, you are putting yourself at a great dehydration risk, and even more complications. This is because you are literally exposing your muscles to a lot of fatigue. Not only that, you are prone to cramps, loss of coordination and frequent weakness.
Next to Oxygen, water is also very vital to the body. Regular water consumption is a basic prerequisite for good health, fitness and largely essential for the proper functioning of our body system as a whole. Now, imagine hitting the gym without an adequate amount of water intake. That’s typically disastrous. You might want to consider quitting the habit of drinking water only when your body demands for it-when you’re thirsty.
If you really want to be extremely effective in the gym, get rid of the unwanted headache and unnecessary tiredness, plus give your optimal performance; then you must consider drinking water pre-workout. This is even more necessary because the body loses more than one-quarter of its water within an hour of exercise. Precisely, the role of water in every exercise regimen cannot be casually dismissed.
Water, being a rich enough nutrient cannot simply be overlooked. Besides, about 2-4 glasses of water in the space of 2-3 hours before exercise is conscientiously recommended. This is according to the American College for Sports Medicine.
Yet, the actual or specific amount of water you need to drink is dependent on your gender, height, weight, and the frequency of exercise, duration, and age. For instance, people who sweat a lot may have to drink more than others. It should however noteworthy that there are no particularly exact rules that bound the quantity of water that must be consumed pre-exercise. This is because of the difference in human configurations. Consider your sweat rate, and the humidity in your environment before concluding on the amount of water necessary.
Besides, did you know that water can be too much? Yes, it can be too much. This is dependent on your body and the kind of activity. Perhaps you might want to talk to your family doctor to ascertain that you do not take too much.
That is, for long-distance runs, a confirmed tested and trusted hydration strategy is requisite. You might want to determine your weight before a workout, and even after to ascertain you might want to determine your weight before a workout, and even after to ascertain the quantity of water you need. That will help you know the weight you have lost. Another great tip, is to always take your water bottle around so as to determine the rate at which you drink water.
Apart from that, it is also important to note the color of your urine. Clear urine is a good sign that you have enough water in your body system.
Finally, it must be said that the water has no replacement. So, do not even attempt replacing water with sports drinks, tea or the likes. Now, you do have a clear idea of how much water you need before you hit the gym and do your thing.