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
ADVERTISEMENT
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.
Best-selling exercise water bottles
Stay hydrated – check out our list of best-selling water bottles for fitness on Amazon.
Bestseller No. 1
Repton 1L Sports Water Bottle with Motivational Time Marker | Leak-proof Drink Tritan Bottle BPA...
- 🌟 Stay Motivated and Hydrated! 🕒 Our Sports Water Bottle features inspirational quotes and time markers to keep you on track for your daily water intake. Perfect for running, cycling, gym...
- 🚫 Say Goodbye to Leaks! Our Leak-proof Design ensures you'll never experience spills, even on the go. The secure flip-top lid with a dust cover, straw, and wrist strap makes it a breeze to use.
- 🌱 Eco-Friendly & BPA-Free! Made from high-quality Tritan material, our bottle is 100% BPA & TOXIN FREE, ensuring safe and odor-free hydration.
£9.99
Buy on AmazonBestseller No. 2
MEITAGIE 1 litre Motivational Fitness Sport Water Bottle with Straw & Time Maker, Leak-proof,...
- 【Motivational Quote & Time Marker】- With a unique inspirational quote and time maker on it, which reminds you to drink in time and have enough water. This fitness 1l water bottle is great for...
- 【Functional Design】- The flip-top lid is designed with a secure lock, effectively prevent dust and leakage. Food-grade silicone straw allows you to enjoy spill-proof sipping. The bottle with a...
- 【BPA & TOXIN FREE】- Made of the best quality Eastman Tritan co-polyester plastic, the bottle 100% BPA & TOXIN FREE, odour free and ensures your daily water drinking and healthy. Perfect choice for...
£12.99
Buy on AmazonSaleBestseller No. 3
FULDENT Sports Water Bottle 1L, 750ML Leakproof Design Water Bottle with Time Marker, BPA Free...
- 【100% Safe & Odorless Material】 Made of Eastman Tritan copolyester, all our water bottles are totally BPA-free and non-toxic, quenching your thirst with odorless water as well as a glass one can...
- 【360° Leakproof Design】 This water bottle employs a 3-stage leakproof design: a silicone sealing ring prevents leakage in the screw area; two silicone dot pads seal the nozzle and air vent when...
- 【Humanization in Every Detail】 By just one press, the lid opens immediately and its anti-rebound design ensures your using safety. Built-in with a removable filter, you can always enjoy drinking...
£18.99
−£8.00
£10.99
Buy on AmazonBestseller No. 4
BuildLife Water Bottles with Straw - 2.2 Litre Gym Drinks Bottle Time Marked Daily Motivational Half...
- [Motivational Water Bottle]--With unique inspirational quote and time markers on this 2.2l sports water bottle,Large water bottle is great for measuring your daily intake of water,reminding you stay...
- [Easy to Drink out of Straw]--The 1/2 gallon water bottle with straw goes all the way to the bottom of the bottle so no need to lift the lid to drink.Canteens water bottle allow you to enjoy your...
- [BPA Free and Reusable] --The time marked water bottle is specially designed to improve your drinking experience. Plastic water bottle made from the BPA Free non-toxic plastic, so it is will not cause...
£8.99
Buy on AmazonBestseller No. 5
HASAGEI Water Bottle 1l BPA Free Tritan Sport Drinks Bottle 1Litre Water Bottle with Lock Cover &...
- 【High Quality Water Bottle】: This water bottle adopts advanced color matching, the bottle body is marked with scale, you can drink water on time and according to the amount, and keep healthy.
- 【Healthy Material】: The water bottle is made of food-grade eco-friendly plastic, 100% totally BPA-free ,100% non-toxic, no need to worry about any harmful chemicals, no peculiar smell.
- 【360° Leak-Proof Design】: This sports water bottle is a 360° leak-proof design, when the cap is closed, the silicone dot pad seals the nozzle, and the safety lock prevents accidental opening of...
£6.99
Buy on AmazonSaleBestseller No. 6
Hydracy Water Bottle with Times to Drink & Straw - Large 1 Litre BPA Free Motivational Water Bottle...
- 💧DRINK MORE WATER 100% Leakproof and Zero Condensation! No more puddle or sweating thanks to its insulating sleeve. This large water bottle keeps inside all the healthy hydration that your body...
- 🕒MOTIVATIONALvWATER BOTTLE WITH TIME MARKER A quick glance at the intuitive timeline will tell you when to take your next sip throughout the day. No more guesswork, you will conquer your daily...
- 🌱SAFE, NON-TOXIC, DURABLE This shatterproof, light and reusable water bottle is made of 100% BPA Free Tritan plastic. You can relax and enjoy your water clear of harmful chemicals, plastic taste or...
£24.97
−£5.00
£19.97
Buy on AmazonBestseller No. 7
AOHAN 1L Water Bottles Tritan Drinks Bottle,Two Drinking Ways, Leak-Proof & BPA-Free Sports Bottle,...
- ♻【High Quality Water Bottle】 AOHAN motivational water bottles is made of high-quality environment-friendly plastic, which is 100% BPA & TOXIN FREE and odour free. Our bottle is Dishwasher Safe,...
- ♻【Portable Hidden Handle】The portable Hidden handle integrated with the bottle cap makes the sports water bottle more convenient to carry around. You can carry it to anywhere. Perfect for...
- ♻【One Button Open Design】The flip top lid is designed with secure lock which make it dust and leak proof. The lid designed with secure lock and seal ring. When the seal kit is well-installed and...
Last update on 2023-11-24 / Affiliate links / Images from Amazon Product Advertising API
You may be interested in…
This article may include affiliate links to products and services where we may receive a small fee to support the running of this site if you make a purchase or is a sponsored article from one of our select editorial partners providing valuable advice and information to our readers.
ADVERTISEMENT
