Hydration is important when exercising because water is essential for many physiological functions. When you exercise, your body temperature increases, and you start to sweat, which leads to dehydration. Studies show that dehydration can have a negative impact on your athletic performance and overall health.
Why hydration is important
Here are a few reasons why hydration is crucial for fitness:
- Regulating body temperature: During exercise, your body produces heat, and to cool down, you sweat. Sweat helps regulate your body temperature, but if you are dehydrated, your body won’t be able to sweat efficiently, leading to overheating and even heat exhaustion.
- Improving physical performance: When adequately hydrated, your muscles can work better, and you have more energy. In contrast, dehydration can lead to fatigue, muscle cramps, and decreased physical performance.
- Maintaining joint health: Water is an essential component of the synovial fluid that lubricates and cushions your joints. Staying hydrated helps maintain the health and functionality of your joints.
- Supporting nutrient transport: Water is essential for transporting nutrients and oxygen to your muscles. When dehydrated, your blood volume decreases, affecting the delivery of nutrients and oxygen to your muscles.
- Enhancing recovery: Adequate hydration can also help with post-workout recovery by helping to flush out waste products, such as lactic acid, that accumulate in your muscles during exercise.
It’s essential to drink plenty of water before, during, and after exercise to maintain hydration levels and avoid dehydration.
Signs you may be dehydrated
Even fit people can become dehydrated, so it’s important to know the signs of dehydration. Here are some signs that a fit person may be dehydrated:
- Thirst: Feeling thirsty during or after exercise is the most obvious sign that your body needs water.
- Dry mouth and throat: A dry mouth and throat can be a sign you need to drink water.
- Dark-coloured urine: Urine that is dark yellow or amber can be a sign of dehydration
- Fatigue or weakness: Dehydration can cause you to feel tired and weak, even if you are otherwise fit.
- Dizziness or lightheadedness: Try drinking water if you feel dizzy or lightheaded during or after exercise.
- Headache: Dehydration can cause headaches, especially when engaging in intense exercise.
- Muscle cramps: Dehydration can also cause muscle cramps, especially in the legs.
If you experience any of these symptoms during or after exercise, it’s important to drink water and replenish your fluids.
How to keep hydrated
Here are some tips to ensure you stay hydrated when exercising:
- Drink plenty of water before, during, and after exercise: It’s essential to start your workout already hydrated, so aim to drink at least 16-20 ounces of water a few hours before exercise. During exercise, aim to drink 7-10 ounces of water every 10-20 minutes, and after exercise, continue to drink water to replenish any fluid lost during exercise.
- Monitor your urine colour: A simple way to check if you’re hydrated is to monitor the colour of your urine. If it’s light yellow or clear, you’re likely hydrated. If it’s dark yellow or amber, you’re dehydrated, and it’s time to drink more water.
- Consider sports drinks for intense workouts: If you’re engaging in intense exercise for more than an hour, you may also want to consider sports drinks that contain electrolytes to replenish any minerals lost through sweating.
- Plan for hydration breaks: If exercising outdoors or in a gym, take hydration breaks every 10-20 minutes to drink water.
- Eat hydrating foods: Eating fruits and vegetables with high water content, such as watermelon, cucumber, and oranges, can also help you stay hydrated.
- Be mindful of the weather: In hot and humid weather, you may need to drink more water to compensate for increased sweating.
Remember that staying hydrated is essential for optimal fitness performance and overall health.
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