Drinking Water When Exercising- Why Bother?

Water...why bother?!

So many people do not drink enough water on a daily basis, underestimating the importance of staying well hydrated.

Approximately 60-70% of your body is estimated to be water. Your blood is mostly water and your muscles, lungs and brain also contain water. Kinda makes sense that water is essential for survival doesn’t it?!

Functions of water:

Water is involved in many vital functions in your body including:

Temperature Regulation:

· It absorbs heat from your muscles when you workout

· It dissipates heat through sweat

Lubrication:

· It provides lubrication in your joints in the form of synovial fluid as such being well hydrated can assist in easing joint pain

· It lubricates the eyes – think tears!

· It is a vital component of saliva and lubricates your food to assist chewing and swallowing

Transport

· Via the bloodstream water carries nutrients to your muscles and assists in the removal of waste products of metabolism away from cells

· Via urine water carries waste products out of the body

Protection

· Water cushions against shock in the eyes and spinal cord and is a vital component of amniotic fluid so is vital in the protection of a developing foetus.

Weight Management

· If you don’t drink enough water your body is very clever and will hang onto more water resulting in water retention. Drink water and flush away that excess fluid!

· Hunger can be a sign that you are dehydrated, drink enough water and you may find the hunger pangs disappear!

Signs you aren’t getting enough:

· Dry mouth

· Headaches

· Feeling thirsty - by the time you feel thirsty you are already 10% dehydrated!

· Dark urine – healthy wee should be pale yellow

· Ideally you should need to pee every 2-4 hours, less than this you are dehydrated!

· Loss of performance – when you are just 2% dehydrated you can lose up to 20% of performance

· Dry flushed skin

· Constipation

· In severe cases fainting, dizziness and muscle cramps

How much to consume?

Ideally at least 1.5 litres or 8 large glasses a day. The easiest way to do this is to have a 1.5 litre bottle that you fill every day and sip gradually throughout the day.

Of course if you exercise lots, or if the weather is hot or humid, you may need more. Individual requirements do vary so if you show any signs of dehydration just increase your consumption.

Many people moan that they pee all the time when they drink lots of water, initially this is the case, but your body soon gets used to it and adjusts accordingly.

NOTE: IT IS POSSIBLE TO DRINK TOO MUCH WATER, DON’T GUZZLE ALL YOUR WATER IN ONE GO!

IF YOU HAVE ANY KIDNEY OR ADRENAL PROBLEMS OR YOU ARE TAKING DIURETICS CONSULT YOUR DOCTOR ABOUT YOUR WATER REQUIREMENTS.