Hydration with quality water is importantWe 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.