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On average, during an hour of working out you may lose around 32 ounces of water or sweat from your body
Did you know? On average, during an hour of working out, you may lose around 32 ounces of water or sweat from your body. This may appear to be a lot, but if you're hydrated, it's not. Your body uses sweat to maintain a normal body temperature, but if your body is unable to do so, you will become dehydrated which can lead to other health issues.
First, let’s understand why hydration is important. When your body is dehydrated, it is unable to cool itself, which can lead to heat exhaustion and possibly even a stroke, which is counterproductive to the goal of exercising and living a healthier lifestyle.
Anyone who has ever started a regular fitness regimen has been told to "keep hydrated" when exercising. But what exactly does that imply?
Is this to say that you should drink as much water as you sweat? And, if so, what would the cost be? Or would you merely rely on thirst to determine how much and when to drink?
The short and easy answer is that the amount changes depending on the athlete's specific needs. It is mostly determined by the workout's intensity and length, as well as other elements such as temperature, humidity, and altitude, as well as age, gender, height, and weight.
As broad as this may appear, there are several guidelines that can assist in determining the cause, whether you are a weekly gym-goer or a high-performance athlete.
Calculating Water Intake
Use this simple formula to quickly estimate your fluid needs. Here’s how it works:
Your general water requirements can be determined using your current body weight. Most people need to drink roughly half to two-thirds of their weight (in pounds) in ounces. For example, a 200-pound adult needs approximately 150 ounces of water each day.
200 x 2/3 = 150 ounces
Of course, your water needs will increase with any physical activity. So you’ll need to add 12 ounces of water for every 30 minutes of daily activity.
For example, a 200-pound adult who exercises for 45 minutes per day on average, will need roughly 168 ounces of water daily.
150 ounces + (12 x 1.5) = 168 ounces
Water needs can also fluctuate with the weather - you often need more fluids in hot and humid temperatures to reduce your risk of overheating.
How do you know if you are drinking enough water?
Using a nutrition monitoring app to check your daily water intake is a simple method to see if you're meeting your daily water objectives. You can also pay attention to how you're feeling and how much urine you're producing.
Even mild dehydration can have a negative influence on your workouts and health, so be sure you're getting enough water!
Signs of mild dehydration to watch out for can include:
When Should You Hydrate?
Always start your day with an 8- to 12-ounce glass of water, whether it's a training day or a rest day. On training days, you should drink according to the following schedule: before, during, and after exercise:
Drink 16 to 24 ounces of water two hours before exercising.
Drink another eight ounces 20 to 30 minutes before exercising.
Weigh yourself right before you work out to establish a baseline weight.
Drink eight ounces of water every 15 minutes while exercising.
After you've completed your workout, weigh yourself and drink 16 to 24 ounces of water for every pound you've dropped.
How to Boost Your Water Consumption
Water isn't the only technique to get more fluids into your system. Water-rich meals can also help you stay hydrated.
Other foods and beverages account for roughly 20% of your total fluid intake, not water!
Here are five tips to help you drink more water and enhance your hydration daily.
If you exercise for more than 90 minutes at a moderate to high level, you'll need to drink more than simply water. This is especially true if your perspiration is saltier. Commercially available sports drinks provide easy-to-digest complex carbohydrates to replace glycogen (stored energy) lost during activity (like maltodextrin). They also replenish the salts (electrolytes) lost through sweat.
If you're going to be out in the sun for more than three hours, you'll need to take extra precautions to restore electrolytes lost through sweat. Minerals including salt, potassium, calcium, magnesium, and phosphate are essential for your body to function properly.
The calories and energy required for ongoing performance can be obtained via a complex sports drink (Gatorade), electrolyte tablets (LMNT Recharge Box), or electrolyte-rich foods. Coconut water is another alternative, as it is a natural supply of carbs and electrolytes with no added sugar or preservatives. Make your own sugar-free sports drink by mixing ordinary water with salt, freshly squeezed lemon juice or orange juice, sweetener, and sugar-free flavorings.
My challenge to you all is to focus more on your water consumption or put a plan in place according to your activity level. Never risk injury, fatigue, or even hinderance in your fitness performance because you didn’t mind your hydration mechanisms.
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