Why water intake is imperative, and what you should drink per day
There are a ton of benefits to drinking enough water, from improved mood to easier weight loss. But for those undertaking a serious exercise regime, water intake is especially important. As we exercise, our bodies lose a significant amount of water. Replenishing this water loss is necessary for the body to function and perform at a high level.
Why it is important to stay hydrated
Being sufficiently hydrated allows the body’s processes to run effectively. This includes everything from moderating blood pressure to metabolism functioning. Water removes waste from cells and delivers nutrients, and it helps maintain homeostasis in the body. Well-hydrated muscles may also experience less soreness after exercise. Some researchers have found that moderate dehydration combined with hot, humid environmental conditions can increase the experience of delayed-onset muscle soreness (DOMS).
Drinking water also helps moderate the body’s sense of satiety—controlling how full or how hungry you feel. Research shows that when people drink water before a meal, they eat fewer calories but feel just as satisfied. Want to lose more body fat? Drink more water!!
On the other side, dehydration can cause headaches, lethargy, food cravings, and dry skin. Severe dehydration can lead to nausea, dizziness, seizures, rapid heart rate, and low blood pressure. And prolonged dehydration can tax your kidneys, contributing to kidney stones and urinary tract infections.
How much water do you need?
There’s a lot of conflicting information about how much water people need, and who needs it. While some researchers suggest that most people are drinking up to 50% less water than they should be, others note that for most non-athletes, it is perfectly sufficient to simply drink when you are thirsty.
For most people, the standard recommendation of 64 oz a day will be in the ballpark. Your size and activity level may affect this number however. Try tracking your water intake for a week, see how you feel, and adjust from there. Are your lips always chapped? You may need more water. Do you feel better? Is your pee clear or a light straw color? Both are good signs that you’ve hit the right level of hydration.
As you increase your activity, however, the risks of dehydration grows. If you are engaging in moderate to intense workouts on a regular basis, or are active outside in hot climates, your water needs could be significantly higher. Women who are pregnant or nursing also need more water than usual (10–30 oz more a day!)
Athletes during exercise or performance situations will typically want to pay more attention to their hydration management. Researchers recommend limiting water loss to no more than 2–4% of body mass. For someone weighing 160 pounds, that would mean losing no more than 6.4 pounds of water weight during an endurance activity. Carrying water or planning to drink throughout a workout during rest periods can help you maintain hydration even as you work up a sweat.
Optimizing Your Hydration
Start your workout well hydrated. If you are already dehydrated from the start, it’s going to make it harder to get properly rehydrated for good recovery.
Struggle to stay hydrated while working out? Weigh yourself before and after your workout. This can help you develop a sense of how much water you are losing during a workout and whether you are hydrating enough. Measure how much you drink during your workout so that you can factor this into your equation. For example, if you lose 2.5 lbs during a workout, but drank a full liter of water, your total water loss during exercise would be a little over 2 liters.
Water is a great source for hydration, but other beverages, including full-fat milk, skim milk, and orange juice, also deliver excellent hydration. If you need to drink a lot to rehydrate, look for options that also deliver electrolytes. And, as always, if weight loss is a goal, always opt for low-sugar and low-calorie options. You can find just about every sports beverage in a sugar/calorie free option, and still get your hydration and electrolytes! Remember, if losing weight and body fat is a goal, calories are king – check your labels and track your caloric intake!
If you’re looking to further optimize your workout and nutrition, BXF can help. Start with a free consultation with one of our personal trainers. We work with you to meet your health and fitness goals, and personalize plans to your specific needs.
