Many people do not realize the importance of drinking water before, during and after exercise and it can have effects on our health, eating habits and weight loss. New studies show the importance of hydration and even emphasize how drinking 2 glasses of water before a meal can help dieters lose up to 5 kg more in a year and maintain the healthy weight loss. Water increases our metabolism and can help to stop eating.
We depend on water to survive. Every cell, tissue and organ needs water to function. Our body uses water to regulate our body temperature, facilitate digestion, transport nutrients, lubricate the joints and remove waste.
Water is needed for good health and a strong performance in the gym or when you exercise somewhere. We lose water during the day, not only from going to the toilet but also from sweating and breathing! We lose water even faster when it is hot or we are physically active, so we need to replenish to stay hydrated.
Our bodies have ways to tell us when it's dehydrated, but we should not wait for these signs. Drink water throughout the day and increase your water intake during physical activity, when you are hot or feeling under the weather. But if you see any of these signs, you may need to drink a little more.
The importance of drinking water before, during and after exercise:
- Dry mouth
- Poor sleep
- Poor performance
- Lack of concentration
- Bad skin
- Urine that is darker than usual
Drinking enough water can have a positive effect on our health, well-being, skin, sleep, concentration and performance.
Do you suffer from muscle cramps, dizziness or fatigue after exercise?
In one hour of exercise, the body can lose more than a quarter of its water. dehydration leads to muscle fatigue and loss of coordination. Without adequate water supply, the body will lack energy and muscles may cramp. So, drink before, during and after a workout.
Lean muscle tissue contains more than 75 percent water, so when the body dehydrates, the muscles get tired more easily. Staying hydrated prevents performance, strength, power, aerobic and anaerobic capacity from decreasing during exercise. So when your muscles feel too tired to end a workout, have a drink of water before returning to it.
Did you know that the heart has to work harder to get blood to the functioning muscles? When there is not enough water in the blood, both blood volume and blood pressure drop, leading to dizziness and fatigue.
So you want to train better? Drink more water.
Here are some tips to help you drink more of the vital fluid:
- Drink water at every meal. Make sure you put a jug of water on the table or buy a bottle with your lunch time!
- Get into good habits and drink a glass of water before bed and first thing in the morning
- Bring a bottle of water during the day
- Do you know how much you drink? Get an app or just a water bottle with the amount of water you should drink. Set goals
- Do you not like the taste? Added fresh fruit to give a new taste or how about sparkling water mixed with fresh lemon.
- If you eat out, make sure you have a glass of water with every meal.
- Drink water before, during and after exercise.
- If you feel hungry - try drinking a glass of water and wait 15 minutes. Our bodies can confuse thirst with hunger.
- Water is the best option to keep us hydrated but we can drink other fluids. But keep in mind that some can be high in calories.
- Fruits and vegetables, whole or juiced will contribute to your water intake.
- Fruit tea and decaffeinated tea or coffee can also be part of your intake (but all in moderation).
- Sports drinks, however, remember that they also contain carbohydrates and electrolytes that increase your energy. These are usually more beneficial if you train with high intensity or for long periods at a time. Choose sports drinks wisely as they often contain added sugar or salts.
- Sports drinks and energy drinks are different! Energy drinks usually contain caffeine or other stimulants and can contain a lot of sugar, so try some other options that are healthier if you can.
Water is unbeatable, so when your body experiences fluid loss, take a cool refreshing glass of water. And do not wait for the signals, drink before your body warns you!