Hydration is key for basically every individual whether your a serious athlete or a recreational exerciser. Water is one of the most important ingredients to success on the field, court, mat, gym etc. Water is responsible for regulating your bodies temperature, it helps to lubricate your joints and even helps with the transportation of nutrients throughout the body for proper health and energy. Simply put, if the body is not properly hydrated it will not be able to function at its highest ability. When your dehydrated you may also feel tired or slow, experience muscle cramps, get dizzy, or even more serious symptoms like passing out.
So then you ask, How much water should I drink?
There is probably a million different equations out there that claim they are the key to proper hydration. Well, everyone’s body is different. no two people sweat the same, exercise the same, or have the exact same body makeup. however, here are some guidelines to proper hydration,
– Drink 17 – 20 ounces of water 2 – 3 hours before you start working out.
– Drink 8 ounces of water 20 – 30 minutes before you start exercising or during your warm-up.
– Drink 7 – 10 ounces of water every 10 – 20 minutes during your workout.
– Drink 8 ounces of water no more than 30 minutes after you exercise.
What About Sports Drinks?
While you are exercising water is going to be the best drink for most people. However there are times when individuals are exercising at a higher intensity or for more than an hour that a sports drink may be the ticket. Sports drinks contain calories, potassium an other nutrients that can help provide energy and electrolytes to help athletes perform at a higher level an for longer periods of time.
How do I Know I’m Dehydrated?
– Dizziness or lightheadedness
– Nausea or vomiting
– Muscle cramps
– Dry mouth
– Sweating stops
– Heart palpitations
If you are feeling any of these symptoms during exercising or practice you may want to begin to drink a lot more water or sports drinks. The key to performing at a high level of athleticism lies in your ability to stay hydrated. So drink up and train hard.