The Importance Of Drinking Water When Exercising

Why is drinking water sensible so important?
Whether you are an athlete or just an entertainer, it's important to make sure you have the right amount of water before, during and after exercise. Water regulates your body temperature, lubricates joints and helps transport nutrients to provide energy and health. If you do not drink enough water, you will not be able to maximize your strength, and you may feel more tired, have cramps, dizziness, or other symptoms.
How much water should you drink?
There are no specific instructions for drinking water during exercise because each person's needs are different. Sweating rate, temperature, humidity, intensity and duration of exercise are factors to be considered

. A simple way to ensure that your body has enough water is to check for urine. Colorless or pale yellow urine means your body is well hydrated. Dark yellow or amber urine is a sign of dehydration
The American Fitness Council gives an example of the amount of water that people need to drink from moderate to high intensity exercise as follows:
About 2-3 hours before starting to exercise, drink from 0.



5 to 0.6 liters of water.
About 20 to 30 minutes before starting exercise or during warm-up, drink 0.25 liters of water.
During the training period, drink 10 to 20 liters of water every 10-20 minutes.
Within 30 minutes after exercising, drink 0.25 liters of water
To know more specifically how much water to drink, you can measure the amount of sweat you lose.



To do this, compare your weight before and after exercise for a few days, then take an average of your post-workout weight loss. Post-workout weight loss represents dehydration during exercise and needs to be replenished. Use this weight loss to calculate how much water you need to drink while exercising. Drink 0.5-0.8 liters of water for every 0.5 kg of body weight lost after training. This calculation is especially useful for active athletes, such as marathon runners.




What is sports drink?
During exercise, plain water is the best drink for most people and in most cases. However, if you exercise at high intensity for longer than an hour, you can choose sports drinks. The amount of calories, potassium and other nutrients in sports drinks helps provide energy and electrolytes to help you exercise for longer periods.
Choose a sports drink reasonably, because it often contains calories, sugar and salt in a high content. Also, check how many times a bottle is used, because a sports water bottle can be used for many times. Therefore, if you drink a whole bottle, you may have drank double or even triple the nutritional content on the label. Some sports drinks contain caffeine. If you use sports drinks that contain caffeine, pay close attention to the amount of caffeine in your diet.




What are the signs of dehydration?
Dehydration occurs when more fluid is lost than water intake. Without enough water, the body cannot function properly. Dehydration can range from mild to severe. Signs of dehydration include:
Dizziness or lightheadedness
Nausea or vomiting.
Cramp.
Dry mouth.
Stop sweating.
Heart palpitations.




Signs of severe dehydration may include confusion, weakness and loss of consciousness. When having the above symptoms, it is necessary to seek medical attention immediately.
Severe dehydration during exercise can also lead to heat stroke. Heat disorders can occur when the body is dehydrated, which reduces its ability to cool itself. Thermal disorders are divided into 3 phases: heat cramps, heat exhaustion and heat stroke. Symptoms of heat cramps include cramps in the legs, abdomen and arms. Symptoms of heat exhaustion are more severe and may include dizziness, tiredness, nausea, headache, rapid pulse and low blood pressure. The most serious heat-related illness is heat shock, and symptoms include high body temperature, rapid pulse, flushed skin, poor sweating, rapid breathing and maybe even delirium, loss of consciousness or convulsions.



If you experience any of the above symptoms, seek medical attention immediately. Untreated heat shock can lead to death.
What is hyponatremia?
Hyponatremia is rare, but it is a case where athletes need to be aware of it. Hyponatremia is when there is too little sodium in the body. It can happen when athletes, especially endurance athletes, drink too much water. When the sodium concentration in the body is too low, the cells will swell. This can cause brain tissue to swell, increasing pressure on the brain. It can also cause pulmonary effusion.



Symptoms of hyponatremia may include headache, vomiting and swelling of the hands and feet.
What is too much water? This depends on the location, the type of exercise. You should consult your doctor if you have questions about the amount of water to drink during exercise.
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