Importance of Hydration When Working Out

The human body is more than 50% water and so if the body is not hydrated properly, many of the functions could go awry. Keeping the body hydrated is essential to balance body systems like the brain, heart, lungs, kidneys and muscles. Even mild dehydration can cause fatigue and especially when you are working out, proper hydration will keep you from tiring out.

Why is hydration required?

When working out, you need enough water, but how much will depend on the climatic conditions, clothing, the intensity of your workout as well. A person who tends to perspire heavily will naturally require more hydration than one who doesn’t. Some people tend to have high sodium levels, so the sodium depletes through sweat and so hydration then becomes important.

A workout increases the temperature of the body. The rise in the temperature depends on the intensity of the workout and the duration as well as the metabolic rate. To cool down, the body produces sweat which is composed of water, electrolytes and sodium. Excessive perspiration can lead to a loss of all three in the body, so water and electrolytes need to be replaced, or it could impact performance as well as cause other health issues.

How much hydration is needed?

Hydration before and during workouts

You need to drink at least 16 to 20 fluid ounces of water or beverages four hours before you begin your workout. About 15 minutes before you start exercising, have about 8 to 12 fluid ounces of water. If your workout is for 60 minutes, then every 15 minutes you need to drink 3 to 8 fluid ounces of water and if your workout goes beyond one hour, then drink 3 to 8 ounces of sports beverages every 15 minutes. Do not exceed the limit beyond one quart when exercising.

Hydration after workout

The best way to ascertain how much hydration you require is to check your weight after the workout. The second indicator is the colour of your urine post exercise. You need to drink a good 20 to 24 fluid ounces of water or sports beverage for every pound that you have lost. If your urine becomes a darkish colour, then you need to replenish lost hydration. After exercise, hydration should be completed within two hours of working out.

Needless to say that the water you drink must be safe and preferably filtered with the help of an advanced water filter like the EWT Water Filters. EWT Water Filters provide purified drinking water that has no unpleasant smell or taste, at all.

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