Not drinking enough water when you exercise doesn’t just leave you in danger of dehydration, it can also impact on your performance. Research published in Sports Medicine reveals that our power, strength and endurance are all reduced by dehydration. But how much water do you need to optimize your exercise routine?
The amount of water you need will vary depending on the intensity of the exercise. However, you should also consider your height and weight, weather conditions and the environment your exercising in; medical conditions might also be a factor. In addition, men usually need more water than women, and if you’ve got a higher BMI, you’ll have increased water requirements.
This is where it gets confusing. There are several different guidelines regarding water and exercise. One general recommendation is to drink eight ounces of water about 30 minutes before you start exercising. It is then suggested you drink 16 ounces of water 30 minutes before the end of your session.
However, the National Hydration Council see things differently. The UK-based organization advise drinking water prior to exercise, to drink water at 20 minute intervals when exercising and to continue drinking water afterwards. If you’ll be exercising for an hour plus, they say to dilute juice with water or to have a sports drink. There are further recommendations in the form of a visual guide here .
Keeping hydrated will reduce the stress on your heart as your exercise. Ensuring you have adequate water intake will also enhance your workout allowing, you to get more out of each session. Drinking enough water when exercising can also give you more energy.
It is possible to drink too much when you exercise; this can cause similar symptoms to dehydration, like confusion, headaches and cramps. The variations in guidelines can make it tricky to get the right balance. However, use the way you feel as a guide, and if you experience any signs that indicate over or under hydration, then adjust your water intake accordingly.
Keeping your body fuelled with water can power your workouts. However, achieving the right fluid intake can be a challenge. Learn to assess your own body’s needs, consider the environment you’ll be exercising and the intensity to find the right balance for you.
Silver Springs Water offers bottled water delivery in San Diego. We also supply water coolers and equipment, and testing kits. We deliver chemical-free water direct to your home/premises, on a no contract basis. If you have concerns over the water purity in your area, consider using our water testing products.
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