How Hydration Boosts Your Workout Performance

 

How Hydration Boosts Your Workout Performance

Hitting the gym, crushing that workout, 

And feeling on top of the world—only to crash really hard after it all may have happened to many of us. 

Ever wonder why? 

It can be something as simple as water. Indeed, hydration is usually fitness success's unsung hero. 

Here we'll explain why water should be your go-to workout partner and how it can really supercharge your journey of fitness.

The Basics of Hydration

Water is the medium for every cell, tissue, and organ in your body. 

It regulates temperature, acts as a lubricant for joints, and helps with digestion. 

If you are going to exercise, these reasons are important. 

Water deprivation can result in fatigue, cramping, and drastically reduced performance.

How Much Water Do You Need?

Your water intake is based on several factors: age, weight, and activity. 

Typically you should drink a minimum of at least 8 glasses or 64 ounces per day. 

That means you'll want to drink more if you're an athlete or someone who exercises vigorously.

Source: Mayo Clinic on Daily Water Intake – Mayo Clinic

How does hydration affect performance?

It can have an effect on muscle functioning, endurance, and even mental focus. 

When you are not hydrated, your body just doesn't operate at full capacity.

In fact, even mild dehydration in the amount of about 2% of body weight has been shown in studies to cause performance decline.

Source: Harvard Health on Dehydration and Performance

Hydration Tips for Your Workout

• Pre-Workout: 17-20 oz two hours before exercise.

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• During Workout: Sip 7-10 oz every 10-20 min.

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• Post-Exercise: Rehydrate with 16-24 ounces for every pound lost during exercise.

Source:  American Council on Exercise Guidelines

Hydration and Recovery

Hydrating after exercise is equally important to hydrating before exercise. 

It helps the body in the recovery of the muscles. 

It reduces the muscle soreness and accelerates the recovery time. 

Electrolytes like sodium and potassium also play an essential role in re-stocking the lost nutrients.

Myths About Hydration

Myth: Only water can hydrate. Fact: Of course, water works quite well, but other beverages that contain electrolytes are quite useful, as well.

Myth: Thirst provides an excellent indicator of dehydration. Fact: Once the feeling of thirst arises, it's considered dehydration.

Myth: All beverages provide the same level of hydration. Fact: Absolutely incorrect. Beverages that contain caffeine and alcoholic drinks will make you more dehydrated.

Conclusion

It's more than just a thirst quencher; it's a fitness enhancer. 

Proper hydration powers performance, aids recovery and keeps you energized. 

So when you lace up your sneakers, remember your most important workout partner: water.

By following these hydration tips and understanding its importance,

you'll be well on your way to achieving your fitness goals more effectively. Drink up and power through!