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
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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.
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...
£10.99
−£5.05
£5.94
Buy on AmazonBestseller No. 2
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...
£9.99
Buy on AmazonBestseller No. 3
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...
£10.99
Buy on AmazonBestseller No. 4
NAVTUE Sports Water Bottle 1L, Gallon Water Bottles with Straw, Leak Proof Tritan Drinks Bottle BPA...
- 💧[TIME MARKER & CAPACITY MEASUREMENT] - Staying hydrated is an easy trick to help you keep healthy, just drink to where the time indicates. And the measurement allows you to know the capacity left...
- 💧[BPA FREE & 100% NON-TOXIC] - Made of quality food grade eco-friendly reusable Tritan co-polyester plastic, this water bottle is 100% BPA & TOXIN FREE.
- 💧[360° LEAKPROOF WATER BOTTLE] - The lid of the cup is equipped with a secure lid lock and silicone sealing ring, rest assured put it in your backpack and go out.
£14.99
Buy on AmazonSaleBestseller No. 5
Promixx FORM Sports Water Bottle - Premium BPA Free Water Bottle for Fitness Sports & Outdoors -...
- Best in class quality, revolutionary design, unbeatable price and performs every time – pioneered by the fitness experts at PROMiXX, FORM is a hybrid water bottle with fruit infuser AND shaker...
- Stay hydrated for a healthy lifestyle – our big water bottle 760ml / 26oz is perfect for protein shakes, infusions and your daily water intake
- Slim design for any activity – whether you’re at home, working out, or perfecting your sport of choice, our all-round sports water bottle fits effortlessly in your hand, bag, or any cup holder
£17.99
−£5.00
£12.99
Buy on Amazon
Bestseller No. 7
Opard Sports Water Bottle, 600ml BPA Free Non-Toxic Tritan Plastic Drinking Bottle with Leak Proof...
- Make Hydration Easy: Kids will love the one-handed drinking experience enabled by our push-button design.
- Built to Last: Our BPA-free, kid-friendly water bottle is made of impact-, stain-, and odor-resistant Tritan plastic.
- No More Messy Spills: Best leak-proof design keeps your child's backpack, lunchbox, or sports bag dry and mess-free, even when things get bumpy.
£8.99
Buy on AmazonLast update on 2024-03-31 / Affiliate links / Images from Amazon Product Advertising API
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