Hydrate, Hydrate, Hydrate!
So we hear it everywhere we turn… ” drink more water.” Every wonder why this seems to be so important? According to www.hsph.harvard.edu Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.
Experts recommend drinking roughly 11 cups of water per day for the average woman and 16 for men. And not all of those cups have to come from plain water; for example, some can come from water flavored with fruit or vegetables (lemons, berries, or orange or cucumber slices), or from coffee or tea.
Now let’s examine why we need to especially hydrate while exercising. Most doctors will tell you whether you’re a serious athlete or simply exercising for recreation, it’s important to stay hydrated. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.
The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:
- Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
- Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
- Drink 8 ounces of water no more than 30 minutes after you exercise.
Good hydration means getting the right amount of water before, during, and after exercise. So the next time you head to the Gym keeps this in mind and bring that water bottle along.