The human body is composed mostly of water which is also the most important nutrient for staying healthy. Water helps the body’s systems, including the heart, lungs, brain, kidneys and muscles, stay in balance, which is why staying hydrated is essential every single day and even more important during a workout.
Hydration and exercise
Even if you’re only slightly dehydrated, it affects your workout performance and can lead to muscle cramps, lower endurance and reduced strength. It’s important to stay hydrated while exercising and drink water at regular intervals because by the time you feel thirsty, your body is already suffering from dehydration.
Adequate water consumption
The average, inactive person needs 8-12 cups of water every day, but if you workout regularly and stay active, you need to replace fluids lost while exercising. On average, an active person can lose around four cups of water for every hour of exercise, and in warmer weather you can lose approximately ½ gallon of water via perspiration. To stay hydrated, you should consume at least 8 ounces of water for every hour awake. When you go to the gym to workout, bring a container that’s easy to refill, as it’s common to consume 4-8 times the normal amount of water required to stay hydrated.
Benefits of proper hydration
You exercise to stay healthy and improve muscle strength and tone and drinking enough water helps support your efforts. Other benefits of staying properly hydrated include improvements in the health of your:
- Bones and teeth
- Digestive system
Staying hydrated helps reduce fatigue and fluid retention while aiding in weight loss and muscle tone and building. Nerves control your muscles and if you don’t stay adequately hydrated, it can impair your muscle control and strength, which makes it difficult to maintain proper form.