You have probably heard it before: “the importance of drinking enough water before/during exercise”, but do you know why it is important?
Proper hydration before exercise is essential for, performance and safety. The longer and more intensely you exercise, the more you risk dehydration. Studies have found that a loss of two or more percent of one’s body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue, heat illness and in extreme situations, death.
How much water should you drink?
Specific fluid recommendations aren’t possible due to individual variability. However, athletes can use the following guidelines as a starting point, and modify their fluid intake as needed. One to two hours prior to your workout drink an ounce of water for every 10 pounds of body weight. If you weigh 120 pounds, you should drink 12 ounces of water before hitting the gym. It’s also important to sip water during your workout to replenish the fluids your body losses through sweat.
There are also some other simple methods of estimating adequate hydration. The first is monitoring urine volume output and color. A large amount of light colored, diluted urine might mean you are hydrated; dark colored urine probably might mean you are dehydrated. Another method is weighing yourself before and after exercise. Any weight lost is probably from fluid, so as a rule, drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
You have probably heard it before: “the importance of drinking enough water before/during exercise”, but do you know why it is important?
Proper hydration before exercise is essential for, performance and safety. The longer and more intensely you exercise, the more you risk dehydration. Studies have found that a loss of two or more percent of one’s body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue, heat illness and in extreme situations, death.
How much water should you drink?
Specific fluid recommendations aren’t possible due to individual variability. However, athletes can use the following guidelines as a starting point, and modify their fluid intake as needed. One to two hours prior to your workout drink an ounce of water for every 10 pounds of body weight. If you weigh 120 pounds, you should drink 12 ounces of water before hitting the gym. It’s also important to sip water during your workout to replenish the fluids your body losses through sweat.
There are also some other simple methods of estimating adequate hydration. The first is monitoring urine volume output and color. A large amount of light colored, diluted urine might mean you are hydrated; dark colored urine probably might mean you are dehydrated. Another method is weighing yourself before and after exercise. Any weight lost is probably from fluid, so as a rule, drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
