The Beginner’s Guide to Workouts

Hydration During Workouts: The Importance

It’s common knowledge that a person should drink about eight glasses of water each day. However, when working out, should an individual’s intake of water be double the amount?

A common enemy of sports enthusiasts is dehydration. One’s ability to perform when doing sports or during a workout can decline with even just a hint of dehydration. According to Amanda Carlson, a trainer, the loss of just two percent of one’s body weight in fluid can lessen performance by as much as twenty five percent.

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Hydration during workout is imperative not just for athletes but for everyone to get the most out of their exercise regimen. Working out means losing water and not replenishing that amount can lead to feelings of dizziness, lethargy, and cramps.

Water can make it easier for your body to function. Hydrating properly can help lessen the need for the heart to work double time in pumping blood to the body because oxygen and other nutrients can be sent more effectively to the muscles used during exercising.

One problem, though, is that even experienced athletes have difficulty in drinking enough water. It is important to take note that hydration should not just be during workouts but before and after it as well.

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It is highly recommended to take a sip of seven to ten ounces of fluid every ten to twenty minutes of exercise to prevent dehydration. Individuals who have longer workouts than an hour each day or those who have an intense workout regimen would need to replenish their electrolytes too.

Electrolytes are nutrients or chemicals in the body that facilitate in heartbeat regulation and in allowing muscles to contract for ease of movement. Calcium, potassium, magnesium, sodium, and chloride are the major electrolytes found in the body.

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Calcium is responsible for muscle contractions, nerve signaling, blood clotting, cell division, as well as in the formation of bones and teeth. Potassium regulates heart contractions, helps keep blood pressure levels stable, and facilitate muscle functions.

Magnesium is the electrolyte needed for muscle contractions, proper heart rhytms, nerve functioning, bone building and strength, lessening anxiety, digestion, and in keeping a stable protein-fliud balance. Chloride helps maintain fluid balance as well as sodium, which is also needed for muscle contractions and nerve signaling.

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During workouts, the loss of electrolytes in the body can be replenished with the intake of a sports drink or electrolyte enhanced water. It is also important to be cautious of overhydration which can lead to hypoatremia a condition characterized by excess water in the body that dilutes the sodium content in the blood.

Nausea, headaches, confusion, and fatigue are some of the symptoms of hypoatremia. In severe cases, it can even lead to coma and death.

If you prefer sports drink, check the label to see whether it can provide enough electrolytes for your body during workout. The ideal amount is fourteen grams of carbohydrates, which should come from glucose, sucrose, and/or fructose, twenty eight milligrams of potassium, and one hundred milligrams of sodium per eight ounce serving.

One day before working out, one should drink extra water and check the color of one’s urine. The ideal color is pale yellow, which means that you are properly hydrated.

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On the day of your exercise, you should drink two eight ounce cups of water two hours beforehand. This would provide your kidneys with enough time to digest the fluid and give you time to empty your bladder before starting your exercise.

Thirty minutes before actually starting your regimen, drink another five to ten ounces of water. One ounce of fluid is equivalent to a medium mouthful of water.

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Check your weight before and after exercise to know how much water you should take during your workout. It is ideal to drink an additional sixteen ounce of fluid for every pound lost during activity.

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Once you have finished your workout, check how many pounds you lost and drink another twenty four ounce of fluid. In the instance that you actually gained body weight, it is possible that you have overhydrated and you should drink less in the future.