With summer in full effect right now it is imperative to make sure you are keeping yourself properly hydrated during your workout. Many people don’t consume enough water, and this can be dangerous during any exercise, but all the more so during the summer months. Being dehydrated will make you fatigue earlier, and lead to loss of coordination. In fact, performance can decrease with as little as 2% of body weight loss due to dehydration.
So you are determined to get the most out of your workout, train safely, and stay healthy. How much fluid do you need to consume in order to keep the perils of dehydration at bay? There are a few simple rules of thumb to follow. Here’s what you need to know.
- Do not rely on your feeling of thirst to cue you in on your body’s fluid needs. In fact, our ability to perceive thirst declines as we age. If you are feeling thristy, you are already in need of water. One should drink water throughout the day, not only when feeling thirsty. Also, don’t stop drinking just because you feel your thirst is quenched.
- Monitor your urine color. Your urine should be a very light or clear color. If it is dark yellow, you need to drink water. Be aware that caffeine, alcohol, and other diuretics will often cause your urine to appear clear even if you are dehydrated.
That’s great advice for just getting through your day, but what about that ocean of sweat you can wring out of your t-shirt after a killer workout? Don’t you need to take care of that? Aboslutely! In fact, you should begin hydrating for your workout well in advance of the effort. The human body absorbs water at a rate of about 1 liter per hour. During the 2 hours prior to your workout, you should be consuming about 17-20 ounces of water.
While engaging in exercise, you need to be consuming about 7 to 10 ounces every 10 to 20 minutes. A quick water break every 15 minutes is a good idea. Keep your water close by so as not to interrupt the intensity of your workout while you look for a water fountain or go to the gym counter to get a sports drink (I’ll tell you why water is usually superior to a sports drink in another article!).
After your workout is finished, you need to replace what was lost as sweat. If you have access to a scale where you workout, weigh yourself before and after your workout. Make sure you drink 16 – 24 ounces (2 or 3 cups) for each pound of water you sweat out during your workout. If you don’t have access to a scale, drink up, and be liberal with the water!
I know some people object to drinking water during their workouts. Some people claim they feel discomfort drinking while working out, and get cramps or an upset stomach. The simple truth is that you need to be drinking water while exercising. Dehydration can lead to cramps and other unpleasantries. Water is simply essential. It helps regulate body temperature during exertion and in hot environments. Water is essential in allowing your body to transport nutrients to working muscle. Follow the above guidelines and stay hydrated throughout the day, and replenish a little bit, regularly during your workout, and very soon you’ll be on your way to performance gains, and a greater enjoyment of your workout, and your overall health.
Hydrate safe, live dangerously!
