Why is it important to drink water during exercise?

✅ This article discusses:

• The importance of hydration
• Tips for staying hydrated during exercise and the appropriate amount to drink.

 

Building a habit of drinking water in your daily life is crucial for maintaining your health. Staying hydrated during exercise is equally important, as proper hydration plays a key role in your performance and overall well-being.

Today, I’ll discuss the significance of hydration and share some tips for staying hydrated while you work out!

 

The Importance of Hydration

Water is vital for muscle function, temperature regulation, and nutrient transport. These factors significantly impact your exercise performance and recovery.

After exercise, your body accumulates lactic acid, a byproduct of fatigue, and it needs to be eliminated for recovery. To facilitate this process, maintaining proper circulation is essential, and water helps with that.

 

What Happens if You Don’t Hydrate?

During exercise, your body loses water through sweat. If you don’t replenish this lost fluid, you risk dehydration.

Dehydration can lead to issues such as muscle cramps, lowered blood pressure, and increased body temperature. If you notice a weight loss of more than 2% after exercising or if your urine is dark and concentrated, it’s a strong indication that you are dehydrated and need to drink more fluids.

 

Tips for Hydration During Exercise

Before Exercise

Avoid drinking excessive amounts of water right before your workout, as this can cause discomfort. Instead, aim to drink 5-7ml of water per kg of body weight about 2 hours before exercising. For example, if you weigh 60 kg, you should drink approximately 300-420ml.

During Exercise

When working out, it’s better to choose sports drinks rich in sodium and potassium rather than plain water. Instead of consuming large amounts at once, take a few sips every 15-20 minutes. This method helps you hydrate continuously without putting too much strain on your stomach.

After Exercise

It’s important to replenish lost fluids within 2 hours after your workout. Even if you feel thirsty, avoid chugging large amounts of water all at once. Instead, sip slowly and aim to drink a bit more than usual to aid recovery and maintain proper hydration levels.

 

💡 Editor’s Tip

After your workout, consider consuming an amino acid drink to support quick muscle recovery!

To help you remember to hydrate, carry a portable water bottle and set reminders to drink water regularly.

Plan your hydration according to your body’s needs and exercise intensity, and enjoy a healthy and safe workout routine through consistent hydration!

Let me know if you need any further adjustments or have other requests!