Many weight trainers and exercise fans underestimate the importance of water. A week is not enough to stay hydrated. Water regulates temperature and protects/buffers vital organs. It is also useful for our digestive system. Water is found in more than half of our body’s tissue. 75% of this is found in muscles. According to the Institute of Medicine, Americans receive approximately 80% of their daily water intake from water and 20% from food sources.
Exercise and Hydration
Most people have heard of wrestlers going on fasts to lose weight in order to compete in wrestling matches. Sometimes, this means that they have to stop drinking water. This is in contrast to the time when triathletes and marathon runners were seen on television grabbing water bottles and energy gels at every station along their course to stay hydrated. It doesn’t matter what you do to reach your fitness goals. Water is vital for your body to function properly. Water is an essential part of our bodies and vital for weight loss and exercise. Many people don’t realize the importance of staying hydrated and what it takes. How important is body hydration when exercising? Insufficient hydration can lead to muscle cramps, fatigue, soreness, and muscle cramps. You must be well hydrated before starting any exercise session. If you don’t, your exercise performance could be affected if you are doing vigorous exercise that lasts more than 45 minutes. Water is the best fluid to maintain hydration until that point. After an hour of intense exercise, it is a good idea to open a sports drink that contains quick acting electrolytes and carbohydrates. You should consume 40-50 grams of carbohydrates (or more) each hour you exercise.
How much water?
To ensure optimal functioning of every internal organ, water intake is essential. Fluids (water) must be consumed to replenish the water lost during daily activities. The Food and Nutrition Board issued new recommendations for water intake in 2004. Individual needs will vary. Women should drink 2.7 liters (91oz) of water daily, while men should drink 3.7 Liters (125oz) from various beverages or food. For those who are involved in any type of sport, they need more, especially in hot weather. You must stay hydrated throughout the day, especially before you begin any strenuous exercise. Water can be obtained through a variety of beverages and foods, including juices, milk, smoothies and soups. Common sense will tell you that you need more fluids if you sweat a lot. Can coffee be used to hydrate? Recent scientific evidence suggests that coffee taken in moderation doesn’t adversely affect your workout performance or hydration status. It is not the same story with alcohol. If you want to achieve maximum performance and recovery, avoid alcohol.
Are All Exercise Forms Important?
Hypo-hydration (inadequate water intake), did not have an effect on maximum effort single rep strength. It also didn’t seem to have any impact on vertical jump height, jumpsquats, or anything that has to do with pure muscle power. If you do several sets of squats, you’ll see a decrease in your return on your efforts. This means that the longer you have to perform a sport or exercise, the more water will be required. Your fluid intake will be determined by how long you exercise and how much sweat you produce. Drink more water if you feel like you are having headaches or have been working out a lot. This may be what you need.
Here are some tips for hydration
1) Hydrate throughout the day prior to exercising. A minimum of one hour before your workout, drink water. Drink a little more fifteen minutes before you start your session.
2) A strength training session should not last longer than one hour. Consider having a sports beverage if your strength training session lasts longer than 45 minutes.
Fluids are essential for flushing out the kidneys and tissues. Clear urine can tell you if you’re drinking enough water. You may be dehydrated if your urine is yellow. You should make sure that your urine is not yellowed by taking a vitamin B supplement, which can also cause it to turn yellow.
Daily Hydration Maintenance is Key
Always use your best judgement when trying to reach your fitness goals. Remember that your body takes time to absorb any fluids. It is not a good idea just before a heavy exercise session to drink a gallon of water if you haven’t been drinking enough water in the past few days. Remember that you need to maintain your bolero hydration.