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Hydration and Exercise: Getting the best quality water

Hydration and Exercise: Getting the best quality water | Mr Vitamins

Hydration with quality water is important

We all know that when we work out, it’s important to stay hydrated. Did you know that a meagre 5% drop in body fluids will result in a 25-30% loss of energy in most people? Studies have also found that athletes who lose as little as 2% of their body weight through sweating can experience a drop in blood volume which results in the heart having to work harder to circulate blood. This can lead to muscle cramps, dizziness, fatigue and heat exhaustion. While it should be a no-brainer, the right water intake and optimal hydration levels are something that radically contributes to cell volume, strength, endurance and recovery. How much water you need before, during and after exercise largely depends upon the intensity and duration of exercise. You can use the schedule below as a general guide for moderate short-term exercise hydration:

Hydration Before Exercise

  • Drink two to three cups of water within the two hours before your workout.
  • Weigh yourself immediately before you begin your workout.

Hydration During Exercise

  • Drink one cup of water every 15 minutes.

Hydration After Exercise

  • Weigh yourself immediately after you finish your workout.
  • Drink two to three Cups of water for every 500 grams lost during exercise.
If you are exercising at a moderate to high intensity for more than 90 minutes, you will want to consume more than water alone, as you will need to replenish glycogen stores. Sports drinks are an easy choice. For those exercising in extreme conditions over three, four or five hours, you'll need to replace electrolytes. A complex sports drink, or other food alternatives can help provide the needed calories and electrolytes required for such continuous performance.

Get Good quality Alkaline water

Studies have demonstrated that standard tap water is not ideal following exercise as it often contains a range of unwanted contaminants, which can include pesticides, rust and bacteria (to name a few). Drinking premium quality filtered water is your best option, and alkaline water is far superior for rehydration.

Mr Vitamins recommends

Cleansui Alkaline Water Purifying Jugs will bolster the pH of tap water; removing unwanted contaminants, leaving health minerals and keeping you significantly more hydrated and increasing your energy and vitality levels. They are an ideal choice for post-exercise re-hydration. Find out more about the Cleansui Water Filters here