Hydration: Why It’s So Important
Water plays a critical role in the human body as it helps regulate body temperature, cushions and protects vital organs and aids digestion. It is a key component of muscle tissue, making up 75% of it and about 10% of fatty tissue. Additionally, water functions at the cellular level to transport nutrients and eliminate waste.
Dehydration can significantly impact your ability to work out effectively and safely. When you’re dehydrated, your body doesn’t have enough water to perform its normal functions, and your muscles can become fatigued more quickly.
Here are some ways dehydration can affect your workout:
- Reduced performance: Dehydration can cause a decrease in strength, power, and endurance, making it harder to complete a workout.
- Increased risk of injury: When dehydrated, your muscles can cramp more quickly, increasing the risk of injury.
- Delayed recovery: Dehydration can slow your body’s recovery time after a workout, leading to muscle soreness and fatigue.
To prevent dehydration during your workout, it’s important to drink enough water before, during, and after your exercise session. The American Council on Exercise recommends drinking:
- Drink 17-20 ounces of fluids 2-3 hours before workouts
- Consume 8 ounces of fluid 20-30 minutes before exercise
- Drink 7-10 ounces of fluids every 10-20 minutes during workouts
- Consume 8 ounces of fluids 30 minutes after exercise
- Drink 16-24 ounces of fluid for every pound of body weight you lose during workouts
When working out for longer than an hour or in hot and humid conditions, you may also want to consider drinking a sports drink that contains electrolytes to help replace the sodium, potassium, and other minerals lost through sweat.
It’s also important to listen to your body and take breaks if you feel excessively thirsty, lightheaded, or dizzy. Stay hydrated, and never push yourself too hard if you feel unwell during exercise.
