Summer time is here and so is the heat. This means that the most important thing to remember before working out is hydration. Just like a car trying to be driven with no gas. The same applies for the body; it would be disastrous to try and GO without being properly fueled. Knowing why, how much and when to drink water makes all the difference in the world.
1. It’s important stuff! Water is crucial for optimal performance, as it ensures your body will not become over heated, tired or even weak during exercise. Did you know that water makes up about 50-60 percent of both men and women’s bodies, with the brain consisting of 75 percent of water? So water is ideal for the body to run and be run at its best.
2. When you need it. Hydrate your body before your body even feels thirsty. This will allow you to balance your water consumption for a given time and not feel full from it. Slamming a few glasses of water right before a work out can cause discomfort and other issues. Water takes time to be properly stored in and throughout the body.
3. How much you need The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. This can be a little bit more or a little less depending on the person’s size and activity level. Drink a bit more than you think you need because you’re always losing water through breath, sweat, urine and bowel movements.
4. Beverages to avoid Stay away from large amounts of soda, beer and even high amounts of caffeinated beverages. It definitely raises some flags if a person is drinking more of these beverages than water. These drinks are filled with high amounts of sugars, calories and carbohydrates which are hard to sometimes break down when not working out. So use these drinks sparingly.
5. How to know if you’re properly hydrated
· If you drink a glass of water on average for each hour you are awake you are probably hydrated.
· Your urination should be a clear or light yellow without a strong smell. If it is dark yellow or smells, you are likely dehydrated.
6. How to know if you are dehydrated.
· Your urine is a dark or has a strong odor
· Your lips and mouth are very dry
· Your muscles are cramping and feel weak
· Your body becomes over heated
· You experience a headache, fever or even diarrhea.