It’s crucial to stay hydrated throughout the day, especially when exercising and sweating off a lot of the water you’ve stored up in your body. Your ability to work out with others or jog around the neighborhood may quickly deteriorate if you don’t drink enough water. The best way to hydrate our bodies is to drink water, as it helps to prevent dehydration.
You are working out, and the sudden thirst feeling you get in the middle of the session can mean you are already dehydrated. Water makes up 10% of fatty tissue and 75% of all muscle tissue, so even a slight hint of dehydration can have a significant impact on how well you perform.
While drinking water greatly benefits our bodies, consuming too much can have adverse effects, one of which is hyponatremia. Hyponatremia is a condition in which the blood becomes excessively diluted from drinking too much water, which adversely reduces sodium levels in your body.
Hyponatremia can cause nausea, exhaustion, headaches, and in the worst cases, death. It’s crucial to adhere to recommended hydration guidelines to prevent any negative effects of too much water consumption on your body. So what exactly is the magic number? How much amount of water should you drink to keep yourself hydrated ?
Keep reading this article as we give our take on how much water to drink while working out?
What is dehydration?
Before knowing how much water to drink while working out? We need to first understand what dehydration means. Dehydration, to put it simply, is a condition in which your body loses more fluid than it takes in. Dehydration creates an imbalance that disrupts the normal levels of salts and sugars present in the blood, which can eventually interfere with the way the body functions. Dehydration has potentially harmful side effects as it can affect the lubrication of joints, etc.
How much Water to Drink while Working Out ?
So how much water should you drink while working out? The general rule of thumb is to drink 17-20 ounces of water 2-3 hours before your workout and another 8 ounces just before starting your workout. While working out, aim to drink 7-10 ounces of water every 15-30 minutes. Do note that the time interval may vary depending on the intensity and duration of your exercise, the climate, and your individual sweat rate. For every pound of weight loss during exercise, you should drink 16-24 ounces of water to rehydrate.
So the next question is, what about sports drinks? Should we drink it to rehydrate ourselves? While they can be useful in some situations, such as high-intensity interval training or in hot and humid conditions, they are not required for the majority of workouts.
Water is usually sufficient to rehydrate and replenish electrolytes lost through sweat. Energy drinks often contain added sugars and calories, which can be detrimental to your health and fitness goals if consumed in excess.
Now let us move on to the next question of how much water to drink after your workout. Basically, the goal is to continue hydration after exercise to help your body recover and repair tissues. The amount of water you require is completely dependent on the intensity and duration of your workout and how much you sweat. General guidelines suggest drinking 16 to 24 ounces of water for every pound of weight loss. To be on the safe side, you always have the option to weigh yourself before and after your workout to determine your exact fluid needs.
Don’t forget to drink water.
Staying hydrated while working out is crucial for optimal physical performance and recovery. Your goal should be to drink 17-20 ounces of water every 2-3 hours before your workout, another 8 ounces just before starting, and 7-10 ounces of water every 10-20 minutes. After your workout, make sure to rehydrate by drinking 16-24 ounces of water for every kilogram of weight loss. Make sure to drink enough water to support your fitness journey.