The benefits of Adequate Hydration

Nowadays many fitness enthusiasts venture outdoors to get their fitness activities done, but there is always the danger of becoming dehydrated.

The risk of dehydration is not only limited to folks outdoors but even those who work out in air-conditioned gyms. It’s therefore important to drink water before and during exercise.

If you are dehydrated, then: • It is as a result of you losing water, both through your breath and through sweat and urine.

• your muscles won’t work as well • you become lethargic and feel exhausted faster • you’ll possibly get muscle cramps therefore you won’t get a good workout

If you are well-hydrated however: • You feel stronger and can work out longer and more effectively.

• The heart does not have to work as hard to pump blood to the body, and oxygen and nutrients can be transported more efficiently to the muscles you’re working during exercise • That means you’re going to have more energy, and the same exercises you struggled with when dehydrated will seem much easier.

• It lubricates your entire body – it’s like oil in an engine.

• It’s a vital part of the many chemical reactions in the body especially as a woman

How Much Water Do You Need? • We have all had it pounded into our heads that we need to drink at least eight glasses of water a day.

• It’s also been said that caffeinated beverages dehydrate us. In fact, contrary to popular opinion, a recent study has found that coffee, tea and sodas are hydrating for people used to caffeine and thus should count toward their daily fluid total.

• 12 quarts is the maximum amount to drink in a 24-hour period.

So how much water should you drink before, during, and after a workout? First, make sure you’re well hydrated to begin with. Drink fluids throughout the day before you exercise.

Then follow this formula I found online: • One to two hours before your workout, drink 15 to 20 ounces of water • 15 minutes before you begin, drink between 8 and 10 ounces of water • During your workout, drink another 8 ounces every 15 minutes.

• You may need to drink more if you’re sweating heavily, especially if you’re exercising outdoors in very hot.

Many people like to use sports drinks during a workout, but that’s generally not necessary unless you’re working out for an extended period of time. If you are working out for less than an hour at a time can get everything they need with just water.

Can You Drink Too Much Water? There is a condition called hyponatremia, usually found in endurance athletes.

With hyponatremia, the blood becomes excessively diluted from too much water and sodium levels drop to dangerously low levels. This can lead to nausea, headaches, confusion, fatigue, and in extreme cases, coma and death.