You have probably heard many, many times that drinking water regularly and keeping your body hydrated is very important, especially during workouts. Every person that exercises regularly must drink enough water before, during and after the exercise itself, not to mention athletes and all those who have high-impact exercises as part of their fitness regime. If you don’t get enough water to your body, not only you will not be able to get the most out of your exercise, but also dehydration could cause some serious health issues, which can deal a lot of damage to your body in a long run.
But, the question is – how do you know when you should drink water and how much? First thing you need to keep in mind is that not every person is the same, meaning that depending on various criteria, you might not 8 cups of water a day or maybe even double that! Good example is the comparison between marathon runners and amateur runners – both are runners, but since they run very different distances, they need completely different amounts of water. This is a main reason why all professional athletes have professionals determining how much water they need to drink and when. If you would like, you could also request from a registered dietitian to help you determine how much water should you drink.
When it comes to drinking water during exercising, experts are pretty certain about this – if you don’t workout in super hot weather or in locations that are humid, you don’t have to worry about whether you are drinking enough water. In this situation, experts say that it is more up to the person in question, than there is a real need to actually drink water. Furthermore, you should not neglect the sweat during high impact exercises, since an adult person can lose up to 32 oz of sweat during only one workout. Doctors say that the best way to determine whether you are drinking enough water is to look at your urine – if it is dark yellow, then you need to drink at least a cup of water, however, if it is clear or light yellow then your body has enough water.
One more thing you need to know – during long exercises (up to two hours) you are losing much more than water – you are also losing significant amount of sodium. That is why those sport drinks are so popular among athletes and runners. Most of the sports drinks offer from 120 to 170 milligrams of sodium per one serving of 8 ounces, which is something that you should aim to be your intake during a workout. Furthermore, if you think you are not getting enough sodium you should choose some of these foods that are rich in sodium: beans, canned soups, macaroni and cheese, rice blends and potato mixes. It is important that you make sure that along with water, you are supplying your body with enough sodium – either through food or by consuming sports drinks.