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

Mature athletic man stays hydrated when exercising

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

Keeping hydrated is essential with mature woman drinking water before a workout

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.

SaleBestseller No. 1
HOMEEX 1 Litre Motivational Fitness Sport Water Bottles with Straw & Time Maker, Leak-proof,...
  • 🏃🏻‍♀️ 💧 【MOTIVATIONAL WATER BOTTLE】Keeping Body hydrated is a simple technique to help you stay healthy. Our water bottle with motivational quotes and time markings will always help...
  • 🏃🏻‍♀️💧 【HIGH QUALITY UNIQUE DESIGN】 : Our water bottle with time marking wiht ergonomically shaped, equipped with a durable wrist strap and a special reflective frosted shell. It is...
  • 🏃🏻‍♀️ 💧 【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...
Bestseller No. 2
FULDENT Sports Water Bottle 1L Leakproof Design Water Bottle, BPA Free Tritan Plastic Drinking...
  • 【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...
Bestseller No. 3
TOPLUS Sports Water Bottle 1L, BPA-Free Tritan Plastic Water Bottle for teenagers, adults, sports,...
  • BPA-free: Topplus water bottles are completely free from BPA, making them environmentally friendly and safe. They do not release any harmful substances during use, providing you with peace of mind. By...
  • 100% Leakproof and Dustproof: The water bottle features a splash-proof lid that can be easily opened with one hand and a single click, even while exercising. The hinged lid is equipped with a...
  • User-Friendly Design: The water bottle is designed with a large water outlet, allowing for even water distribution into your mouth. Its ergonomic design enhances comfort and ease of use. The bottle...
Bestseller No. 4
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...
Bestseller No. 5
Solo Pro Fitness Power keg Sports Water Bottle (2.2 L) Integrated Handle, Fitness, Exercise, Large...
  • THE POWER KEG provides hydration 24/7. Keep track of your daily hydration with our time tracker. 2.2 Litre capacity which is your recommend daily water intake. Removable Insulated sleeve for fortified...
Bestseller No. 7
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...

Last update on 2024-05-10 / 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

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.