Whether you are an athlete or simply working out to lose some weight, it is crucial to stay hydrated. Good hydration means getting the right amount of water throughout your day, including before, during, and after exercise. We depend on water to survive; every cell tissue and organ requires water to function correctly. Not only are we made of 70% water, but our body uses up water to regulate temperature, aid digestion, transport nutrients, and lubricate joints.
Why Hydration Matters
When we exercise our bodies use up a lot of water through perspiration, therefore it is vital to drink after a workout. Maintaining regular hydration is highly recommended and varies depending on the level of intensity and the body of the person. A simple way to ensure that you are staying hydrated is to check the colour of your urine. Light colours indicate sufficient hydration, whereas darker colours could be a sign of dehydration.
How to Stay Hydrated
There are no exact rules for staying hydrated, but it is important to recognise that everyone is different. Other factors must be considered such as your sweat rate, humidity, duration, and intensity of the exercise. Regularly using water coolers and responding to the urge of thirst is a good way to prevent dehydration and any potential health concerns.
The NHS Eatwell Guide recommends drinking 6-8 glasses of fluids per day This accounts for any tea, coffee, water, low fat milk, and sugar free drinks.
Signs of Dehydration
Dehydration can range from mild to severe and often is the result of neglecting water intake. Symptoms of dehydration include the following:
- Dizziness or light-headedness
- Muscle cramps
- Increased heart rate
- Nausea or vomiting
If you are having any of these symptoms it is important to seek medical help urgently.
Sport Drinks
Most people only need to drink water after exercise. However, if you will be doing workouts of high intensity such as HIIT training or cycling then a sports drink may help. These drinks often contain vitamins and nutrients to provide the muscles with energy, such as potassium and electrolytes to help you perform for longer.
Be mindful when selecting your sports drinks though as some of them have high levels of sodium and added sugars that are unhealthy for the body. Also, very often the nutritional guide on these bottles can be deceiving and contain three daily potions in one bottle. If you drink a whole bottle of these, you may be drinking three times the figure on the nutritional label without even realising.
Post Workout Advice
Aside from drinking water after your workout, it is important to eat a nutritious meal that will foster restoration and recovery. Eating a meal that has a mix of carbohydrates, protein, and vegetables after about sixty minutes of exercising will help replenish glycogen and initiate growth and repair.
Water is essential for our health and to perform at our best in the gym or when training. Even when we are not exercising the body is constantly losing water so ensuring your health is not compromised when exercising is crucial.
