How important is it to hydrate during workout or exercise?
Water is our most important nutrient. Although it contains no calories, water is essential for life. Water makes up 60% of our total body weight, and 70% of our muscles. It serves as a transport mechanism for nutrients, gases, and waste products. It is also involved in the heat regulating functions of the body. Without water, our body cannot work at top levels and we may harm ourself. If we are not properly hydrated during a workout we may encounter cramping and dehydration. Proper hydration is essential to our top performance.
Thirst is an unreliable indicator to hiydrate. When we feel thirsty, our body has already approached a level of dehydration. The feeling of thirst should be considered a warning indicating increased body heat and approaching heat illness. At the point of feeling thirsty, one should stop any physical activity and immediately replace body fluids, prederably with cool clear water.
The following guidelines help maintain proper hydration throughout working day.
- weigh in without clothes before and after exercise. For each pound of body weight lost during workout, drink two cups of fluid.
- Drink 2.5 cups of water two hours before workout.
- Drink at least one cup of water every 15-20 minutes during workout.
- Do not restrict fluids before, during or after exercise regimen.
- Avoid beverages containing caffeine and alcohol, because they increase urine production and add to dehydration.
I strongly recommend you to drink a sip of water between each set. So you avoid dehydratation by compensing water loss because of sweating. But this won’t be efficient enough if you don’t drink all day long.
A person who exercises need to drink till 2.5 liters a day. The best is to drink a glass of water each hour.