During the recent years, there have been many variations when it comes to working out. Even though there are still some who considers hitting a pavement without a plan an exercise, many have diversified workouts to produce specific results. Today, gym instructors and even fitness enthusiasts have come to know the importance of knowing and applying various techniques in exercising to get the optimum result from a well-planned workout.
If you are also looking for the best way to stay fit, you know that understanding the specific workouts that you need to do to target problem areas. You are also well aware of the foods that you can take to complement your efforts for optimum performance. There is now see the difference between just getting things done from getting things done the right way. However, you also need to understand that there is an essential element that you need to take special consideration when the thought of exercising comes to mind. It may be a simple matter. Sometimes, the simplest things are what we most often neglect. This refers to the essentials of proper hydration for an intense workout. To be always at your best, especially when you are exercising, consider these essential tips.
These are the reasons why hydration is crucial
Staying hydrated can have a huge impact that you may ever think when it comes to doing workouts. Many health experts indicated that as you lose fluids, you will definitely experience a decrease in your physical and mental performance. However, you might also think and feel that what you are doing is more difficult than it actually is. As a result, your performance level may go down, when you only need is proper hydration to boost your energy and do as how you performed at the beginning of your workout.
If you can keep your energy and performance levels up, you will not only get a better result, but you will also avoid any possibility of having injuries and other concerns. It will also be an assurance that you will not suffer the symptoms of dehydration, which will not only affect your performance but your total well-being in the long run.
You will need proper hydration to allow your whole body to function properly. Every part of your body relies on water to do its function. H.H. Mitchell defines the different water content that the different parts of the body have in the Journal of Biological Chemistry 158. Your muscles and kidneys contain about 79% water. Even your bones contain much water, about 31%. Your lungs have about 83% water, the brain and your heart have about 73% water content, your skin 64%. Even the blood that carries nutrients to every part of the body has about 80% water content. Simply understanding that will help you understand that inadequate hydration will cause both physical and cognitive performance to suffer.
What is more important to note is that dehydration is not that easy to detect. That is also the reason why even seasoned athletes find it difficult to monitor and maintain their hydration levels.
You might have even noticed several people who go out to exercise without an adequate understanding of the importance of proper hydration, hence, neglects this very simple yet essential workout element.
Just how do you stay hydrated?
There are several factors that will influence hydration levels. These will include your age, body mass index, the intensity of your workout engagement, the temperature within your location, and so on. If you have a special condition, this will also affect how much and how frequent you will need water to hydrate. Basically, hydration is more of a personal thing. There is no single approach, but there are some guidelines which will help you determine this.
Hydration before, during, and after a workout
Good hydration only means getting the right amount of water (or any beverage for that matter) before, during, and after a workout. As we all know water regulates the body temperature and also help lubricate the joints. It helps transport nutrients throughout your body and gives you energy, so you can keep on moving and performing at your best. If you’re not adequately hydrated, your body can’t perform optimally. You may feel exhausted, may find it difficult to focus on what you are doing, will have muscle cramps, or may experience other serious symptoms.
First, you’ll want to be hydrated before you start. The American College of Sports Medicine recommends drinking 17 ounces (500 ml) of water or sports drink at least two hours before exercise, then another 8 to 12 ounces 10 to 15 minutes before. This will give enough time for your body to regulate total body fluids and help delay or avoid the damaging effects of dehydration during a workout.
You will also need to continue hydrating throughout your workout, too. have to keep sipping throughout your workout too. If your planned exercise will last for more than 60 minutes, the ACSM also recommends to have about 3 to 8 ounces of liquid every 15 to 20 minutes. The important thing to remember is to monitor your fluid loss, however. If you perspire more or goes to the bathroom often), you will need more water throughout the session.
A good way to gauge the fluids that you lose is to weigh yourself before and after your workout. You will need to drink about 20 to 24 fluid ounces of water or sports beverage for every one pound lost, as recommended by the ACSM.
Do not overhydrate!
Yes, it is possible to drink more than you should. This may lead to a serious condition known as hyponatremia. Just as inadequate water consumption can cause cramps, a feeling of exhaustion, and even injury, drinking too much can also make you feel sick and cause your sodium level to go down to an inappropriate level.
Finally, it is also essential that you drink up as you end your workout session. Since you used up not only water in your body while you are exercising but also much energy to do your exercises, you will also need to replace the lost electrolytes with something other than water.
Electrolytes are minerals that keep your cells hydrated. They also help with muscle contraction as well as the proper functioning of your brain. The easiest way to replace lost electrolytes is to drink up sports drinks or eat an energy bar after a workout.
All these boil down to proper planning. If you need to go out for a workout, be sure to hydrate before, during, and after, and monitor the fluid that you may be losing. Bring one of the best water bottles for gym to ensure that you can drink smartly