Regular exercising has become a necessity considering the unhealthy lifestyle and busy schedule that we follow. Though many of us pay a lot of attention to the foods that we eat before working out, many of us make the mistake of not drinking enough water. To get the maximum out of your workout session, it is necessary to ensure that you stay hydrated. A very small amount of dehydration can lower your stamina to exercise. One of the main reasons for this is most of don’t know how much water you need to drink when working out. In this blog, we discuss in detail how much water you need to drink when exercising.
The Risks Related to Dehydration
When you work out, you are at a higher risk of losing water through breathing and sweating. As a result, it is very important to ensure that you stay hydrated when working out. If you are already dehydrated before you start working out, you will easily get tired even before you complete the session. Dehydration makes you feel dizzy, lethargic, muscle soreness and you also become susceptible to cramps.
Water plays an important role in lubricating your body, which is very important for a proper workout. Water is also a vital element in the chemical reactions that take place in our body. When the chemical reactions slow down, your muscles and tissues take time to recover after a strenuous workout session.
Which Factors do you Need to Consider?
The one-size-fits-all approach doesn’t apply for hydration. The hydration needs of every individual differ as it depends on a lot of factors. The reason is there is variation in sweating rates among people. In addition, the climatic conditions also play an important role in determining the hydration needs of an individual. Sweat rate of a person depends on the following factors:
- Fitness level- Fit athletes sweat more and faster than a person who has just started exercising
- Body size- People with large and bulky bodies tend to sweat more
- Temperature-Hot and humid conditions also increase the rate of sweating
- Genetics-There are some people who sweat more
- The intensity of Exercise-People who indulge in high-intensity exercises sweat more
How Much Water Should You Drink?
The question, however, is how much water should you drink before, after and during the workout session. The thumb rule is to ensure that you keep yourself hydrated before you start your workout session. Ensure that you drink enough fluids throughout the day so that you are not dehydrated. Here’s an effective formula to follow to keep yourself hydrated:
- Drink approximately 15-20 ounce of water one hour before you start the workout
- Drink approximately 8 to 10 ounces of water 15 minutes before you work out
- During the work out session, make it a point to drink 8 ounces of water every fifteen minutes
However, your water requirement may go up if you sweat a lot during the work out session. If you indulge in outdoor sports, you need to drink more water to stay hydrated. Ensure that the water that you drink is safe for consumption. Carry a bottle of water with you to ensure that you don’t fall sick or get water-borne diseases.
How much is Too Much?
Though it is necessary to stay hydrated during your work out session, many people make the mistake of drinking too much water. However, the condition which is known as hyponatremia generally affects endurance athletes. The condition reduces the level of sodium in your body and blood gets excessively diluted because of the presence of too much water. Hyponatremia can lead to nausea, headaches, fatigue, confusion and may also cause death in extreme situations.
Last Few Words
The thumb rule is to stay hydrated to avoid any complications during the workout session. Carry a bottle of water with you and keep taking small sips during the work out session whenever you feel thirsty. By following these steps, you will remain hydrated and get the most out of your workout.