Why It’s Important To Stay Hydrated During Exercise
You’ve probably heard this before from a concerned relative or moaning parents “make sure you drink enough water” or “water is important” and I’m probably not wrong in saying most of us never really took much notice of ensuring we did or question why it was important. There are SO many reaping benefits from staying hydrated, even more so during exercise, here are just a few reasons…
Restores fluids lost in sweat.
Regulates body temperature.
Water helps to maintain your blood volume.
Allow muscle contractions to take place.
Dehydration will have a detrimental impact on your physical and mental performance therefore to avoid this happening to you during exercise you must maintain an optimum level of hydration. To prevent yourself from getting to the point of dehydration it is equally as important to be hydrated before exercise as well as during.
Did you know that "Almost every measurement of performance – aerobic endurance, strength, power, speed, agility and reaction time – decreases with as little as 2% dehydration," Noel Williams, a registered dietitian/ board-certified specialist in sports dietetics at Children’s Health Andrews Institute Sports.
What is the recommended water intake before and during a workout?
20-30 minutes before your workout drink (roughly) 8 ounces of water
During exercise 7 - 10 ounces of water
30> after your workout 8 ounces of water
How do I make sure I stay hydrated?
- Drink plenty of water throughout the day (even on days you’re not exercising) you should be drinking, on average, 2-3L a day. On a day which you are exercising be aware that your daily water intake should increase by 0.5-1 L as this ensures your rehydrating yourself.
- On days where you produce a higher volume of sweat, whether that be due to a higher intensity of training or a hot summers day, you should consider refuelling with an electrolyte drink. Electrolytes are simply minerals found within your body that contribute to the regulation of fluids in your body. They also play a pivotal role in sustaining your blood pressure and muscle contractions. Therefore an electrolyte drink will help to restore the minerals that you lose when you sweat.