The Importance of Hydration
Whether you are an avid walker, enjoy free weights, or are a part of our FIIT Nation class, one thing we can all agree on is the importance of staying hydrated throughout your exercise. In order to keep your body temperature cool, your joints lubricated, and your heart happy, you need to stay hydrated before, during, and after your workout. Staying hydrated is also helpful to prevent dizziness, muscle cramps, feeling tired, and other symptoms that can harm your body. The best thing to keep you hydrated? Water.
Water is the one true way to replace what you are losing during your intense workout. But how much water is enough water? The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:
- Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
- Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
- Drink 8 ounces of water no more than 30 minutes after you exercise.
Try to keep these numbers in mind during your workout. For some, it might be easier to get in the habit of adding water time to your workout schedule. While water is the best way to stay hydrated, there are also some other drink options you might be using, or thinking of using.
Sports drinks can be helpful for those who workout at a high intensity level for over an hour at a time. The calories and potassium that are in sports drinks can give you a boost of energy and increase your electrolytes, which will help you perform for a longer period of time. While sports drinks can be helpful, make sure you are drinking the right ones. Some sports drinks are packed with sugar and sodium, which is not the best combination for working out. While you are checking the nutritions label, take a look at the serving size. Some products will give nutrition information for one serving size, but the actual bottle of drink will contain 2-3 servings, which doubles or triples the amounts on the label. Also try not to add more caffeine on top of your sports drink, since it will already contain enough.
When you do not stay hydrated, there are many things that can take effect in your body. Being dehydrated is a scary state to be in while working out. Some symptoms of dehydration are dizziness, nausea, dry mouth, and lack of sweating. If you are experiencing more than one of these symptoms, along with feeling very weak, seek medical attention.
The best way to know how much water you should be drinking is to see your doctor. If you feel like you are drinking too much water, or not enough, your doctor can help you determine the right amount of water you should be drinking. Remember to stay hydrated and keep up the good work! If you need to relax after a long, hard workout, ask one of our amazing Fit Republic employees about our Hydromassage!
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