Proper Hydration and Exercise

You must make sure that you get the right amount of water before, during, and after exercising

Study after study find that a vast majority of people who embark in a physical training routine are dehydrated… and this applies even to professional athletes.

Water lubricates the whole body and is an essential element for many important chemical reactions. Water will help the heart transport nutrient-rich blood to the muscles so you can work out more efficiently. Dehydration, on the other hand, won’t allow your muscles to respond well, and even your mind will not feel as sharp and concentrated as necessary. Some common symptoms of dehydration during exercise include dry mouth, muscle cramps, increased heart rate and dizziness, among others.

Severe dehydration can cause muscle weakness and even loss of consciousness.

How much water should we drink?

The American Council on Exercise (ACE) propose the following guidelines:

· Drink 17 to 20 ounces of water two hours before the start of exercise.

· Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.

· Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Is water enough?

Yes, in most cases it is. Some athletes prefer sports drinks for the electrolytes (sodium, potassium…) and other nutrients they provide, all elements that can help you exercise for longer periods of time at a greater intensity. Another benefit of sports drinks is that they taste better than water… at least for some people. I do not like sports drinks, not only because I do not find their taste appealing, but also for all the additives that most of them contain, including high amounts of sugar, caffeine and artificial dyes. If electrolytes are what draw you toward the commercial sports drinks, you can buy electrolyte water. Do you want to make it taste better? Just add a little orange juice, mint leaves, fresh lemon juice, or any other flavor-enhancing natural ingredients.

In my next post, I will share with you why electrolytes are important in your hydration routine, and how to make your own electrolyte water and flavored sport drinks.