There is a divided opinion about the idea of drinking water between exercises. According to some, you should have it, and some believe you should not. Let’s put an end to this confusion and find out what needs to be done.
If you are someone who is all set to achieve your fitness goals this year and put your best foot forward to work out with all your might, then you should not overlook your water intake. Without the right amount of hydration, your ability to perform at its best during a workout session can decline over time.
Hydration status has a profound effect on both physical and mental performance, and thus severely affects sports performance. According to the PubMed.gov article, both overhydration and underhydration — if severe enough — will impair performance and pose a risk to health.
So, what are the signs that you are not getting enough fluids? If you are working hard regardless of your water intake, you may experience fatigue, dizziness, dry mouth and lips.
According to Harvard Health, most people are advised to consume four to six cups of fluids daily.
When exercising, the American Council on Exercise recommends drinking:
- 17 to 20 ounces (500 to 600 ml) of fluids 2 to 3 hours before exercise
- Another 8 oz (230 ml), 20 to 30 minutes before starting your workout
- Seven to 10 ounces (300 ml) every 10 to 20 minutes while exercising
- 8 oz (230 ml) post workout
Although these are general recommendations, every person is different. Water intake can vary according to your body type, weight, gender, outside temperature and how you are breathing and sweating.
Whether you’re attending a one-hour HIIT class or a full-blown marathon, it’s important to stay hydrated throughout the workout. Prepare during the day by drinking the daily recommended amount of water and fueling your muscles after a glass or two. Be sure to do. If you really don’t want to sip in class, you can probably just skip it if you’ve been consistently hydrating throughout the day and aren’t feeling thirsty in class.
If you are unsure about how much water you should drink per day or while exercising, talk to your doctor. He or she will be able to provide more specific guidelines.