Water is life. We are all aware of that. We all understand the essence of having water not just during every meal, but for all the things needed to sustain life. After all, three-fourths of our bodies are made up of water. Added to that, there is probably no single organism on this planet that can survive without water. Needless to say, staying hydrated is not only crucial for survival but for achieving optimum performance when engaging in strenuous activities such as a regular workout at a gym. If you have one of the best gym bottles water that won’t be a problem. There are other reasons why you should be drinking water during a workout and you’ll find out as you read this post.
Every moment you lose water. Simply breathing will release body fluids to the air. You also lose a good amount of body water when you perspire, drool, urinate, and defecate. And since the water in your body is stored only for the duration that it performs the functions it is required, you will need to replace lost body water after every few minutes to ensure that all body parts will continue to perform as they are expected.
Just imagine the amount of body fluids that you lose during a workout. The problem is, most of us would only reach out for a water bottle when thirst sets in. You need to remember that by that time, your body is already dehydrated and is urging you to provide the water that it needs to carry on. If you would disregard this signal, you are straining your muscles and will eventually experience a dip in the quality of your output. Remember that by the time you are thirsty, your body has already lost about 2 to 3% of its body fluids. As a great portion of your body is made of water, when dehydration sets in (even at a minimal level), you will observe a significant negative effect of your hydration level on your performance level.
Legendary strength coach Charles Poliquin stresses, “Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates to a drop of 10% of your maximal strength.” If there is a loss of 5 to 10% of the body’s water supply (this is considered as moderate dehydration), the plasma volume and blood pressure levels decrease. As a result, the heart is forced to work harder and respiration rates increase in an effort to compensate for the inadequate level of water.
This will later cause your body temperature to shoot up. In turn, your body will sweat even more. Electrolytes and nutrients like sodium, calcium, magnesium, and potassium are also lost through sweat, and when they leave the body, you’ll certainly know it. Manifestations of dehydration, such as headaches, dizziness, confusion, nausea, dry lips and mouth, muscle cramps, achy joints, and general fatigue will be most likely experienced. If you will opt to disregard all these signals and continue to voluntarily dehydrate your body, you will soon experience a more severe form of dehydration. When this happens, you will be in a more dangerous condition. Many of those who suffered severe hydration have even succumbed to death.
Hydration is a continuous process. More often than not, feeling thirsty while doing workout results from poor preparation. For you to maximize the benefits from your efforts, should make sure that your body is getting enough water throughout the day. Remember that hydration starts even before you do your warm up and does not end after you are done with your scheduled routine. It should be a continuous process. Done at regular intervals and throughout the day, proper hydration will fuel your body and allow you to reach your peak performance.
Although there are several factors that may influence a person’s daily hydration requirement, there are specific guidelines that expert in the fields designed to ensure that everyone gets his or her ample supply of water throughout the day. The National Academies of Sciences, Engineering, and Medicine indicated that a sufficient daily fluid intake is as follows:
- About 15.5 cups (3.7 liters) of fluids for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations include consumed fluids from water, other beverages, as well as food. Around 20 percent of your daily fluid intake generally comes from food and the rest from drinks.
Take note that the amount of water that needs to be consumed needs to be just enough to support your body’s require. Less than the required amount will cause one to experience dehydration. More than what the body needs, on the other hand, will lead to hyponatremia, a serious health condition that results when there is more than enough water in the body, which causes the sodium in the blood to be depleted or go down to a dangerously low level.
If the sodium levels in the body are too low, the cells will start to swell with water. This will cause the brain tissue to expand and put pressure on the brain. The excess fluids may leak into the lungs and start to fill it with fluids. Symptoms of this condition can include a headache, vomiting, fatigue, and swelling of the hands and feet. Severe hyponatremia may even cause coma and can be fatal.
Water, as you can see, helps in many body functions aside from boosting your performance during exercise. These are as follows: lubricating the joints, forming saliva and mucus, delivering oxygen throughout the body, serving as a cushion for the brain, spinal cord, and other sensitive tissues of the body, regulating the body temperature, flushing out body wastes, maintaining blood pressure, help during digestion, and so on.
Considering all these, you can easily see why you should be drinking enough water during a workout. To make that possible, bring one of the best water bottles for gym. Make sure that you top up every 15-20 minutes and not only when you are thirsty. It’s a good thing to make proper hydration a habit. This will ensure that you will always be at your best every time you do your exercises.