Water makes up 60% of the average adult human body, making proper hydration essential for proper body functioning. Throughout the day, the body loses water, primarily through urine and sweat, through normal body functions such as breathing. To avoid dehydration, you should drink and eat plenty of water every day. But what amount of water do you genuinely need in a day? There are numerous benefits of drinking water and health experts generally recommend drinking 2.5 liters of water per day. Some experts, however, believe that you should drink water constantly throughout the day, even if you aren't thirsty if you are exercising.
Staying hydrated while exercising is important, mainly during the hotter months when we lose more water through sweating. Dehydration can cause cramping, aches and pains, fatigue, and even heat stroke. You could be mitigating the risk of serious health problems if you don't drink enough water before and after your workout.
Why is proper hydration necessary?
Water is necessary for life. Water makes up 60% of our bodies. Consider that! Our brain and heart are 73 percent water, our lungs are 83 percent water, our skin is 64 percent water, our muscles and kidneys are 79 percent water, and our bones are 31 percent water.
When it comes to our body's physiology, water consumption is essential. Without water, our bodies would overheat, our blood would thicken, muscle contractions would become difficult and slower, waste would accumulate, and we would be very uncomfortable.
Water is also required for nutrient absorption in our bodies. If you are dehydrated, your body won't be able to absorb certain supplements and vitamins, reducing their effectiveness.
Water is necessary for the body to function during exercise. It dissolves electrolytes (minerals such as sodium, potassium, and magnesium) and distributes them all across the body, where their electrical energy drives muscle contractions.
Risk of dehydration
Dehydration can impact your mood and performance, as well as put you at risk. Dehydration occurs when your body loses more fluid than it consumes. As a result, your blood and other tissue's water content decreases. If you lose more than 3 to 4% of your body fluid volume, you have entered three stages of dehydration:
1. Stage 1: Mild
Approximately 3% to 6% of the body's fluid is lost. That's when you will usually start to notice symptoms that you can't avoid. You begin to feel tired, dizzy and get headaches.
2. Stage 2: Moderate
Approximately 7% to 10% of the body’s fluid is lost. At this stage, symptoms may include low blood pressure, dry skin, a higher-than-normal pulse, decreased urine output, and skin that tents instead of springing back when pinched.
3. Stage 3: Severe
If you go above 10%, you risk getting into trouble or passing out. Seizures and death can occur due to electrolyte imbalance in severe dehydration.
When you are dehydrated, your heart has to work harder to pump blood throughout your body. Your kidneys are working hard to filter out excess fluid so that you can stay hydrated and healthy. If you don't drink enough water, your body will retain extra fluid, making you feel bloated and heavy.
If you are dehydrated, your body will have difficulty regulating temperature, especially when exercising in hot weather. If you intend to exercise during the summer, drink plenty of water to keep your muscles and internal organs cool and functioning properly.
What amount of water your body needs during a workout?
So, how much water should you drink before, throughout and after exercising? To begin, make sure you are properly hydrated. Before you exercise, drink fluids throughout the day. Then apply this Melton formula:
- Drink 500 to 600 ml of water one to two hours before your workout.
- Drink 250 to 300 ml of water 15 minutes before you begin.
- Drink another 250 ml every 15 minutes during your workout.
If you are sweating profusely, especially exercising outside in hot weather, you may need to drink more.
Will drinking the right amount of water help you lose weight?
Studies have shown that water aids in weight loss in several ways. It can suppress your appetite, increase your metabolism, and make exercise easier and more efficient, which may help you lose weight. Drinking water increases your resting energy expenditure, which is the number of calories you burn.
You can also choose to drink warm water as drinking hot water benefits in weight loss. If you are low on water rather than calories, you might be able to reduce your hunger by drinking water. Lipolysis, the process through which the body burns fat for energy, may be aided by increasing your water consumption. If you aim for weight loss, staying hydrated won’t be enough. It would help if you also chose the proper exercise for weight loss.
Is drinking too much water dangerous?
The electrolyte sodium is the most affected by dehydration, resulting in hyponatremia. Sodium is a necessary component for maintaining the equilibrium of fluids in and out of cells. Fluids go within the cells when their levels decrease due to a large amount of water in the body. The cells then inflate, placing you in danger of suffering seizures, coma, or even death.
If you lose weight after an exercise, it's a sign that you should increase the amount of water you drink during the next one. Continue to alter your fluid intake until you are not losing or gaining any water weight during your workouts. Simply keep a full water bottle on hand and drink whenever you feel thirsty. If you weren't drinking enough water before, you would be surprised at how much better you feel.
Disclaimer: The above information is for reference purposes only: Policy Assurance and Claims at the underwriter's discretion.
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