Why Hydration is Key to Your Health and Fitness

Introduction

Are there days when you start your workout feeling charged but start getting sluggish midway? Do you suddenly lose the motivation to go on when you are nowhere near done? The reason behind this sudden drop in your energy level could be surprisingly simple. You are most probably dehydrated!

Water, an essential part of our health and fitness journey, is most often not given its due reverence. We often disregard the fact that it helps in almost all our body functions, from regulating body temperature to supporting digestion and maintaining energy levels. Many of us continue to overlook its importance, and this leads to decreased performance and a decline in overall well-being. 

A study found that dehydration had a considerable negative impact on performance only after a mere 30 seconds of physical activity! Yet, most of us (gym-goers included), forget to pay even the slightest heed to something as critical as hydration.

What is hydration?

Hydration means having enough water in the body which is essential for life. 

Water makes up about 60% of the human body and is distributed throughout. It is involved in all the body processes and when there is a lack of water, the body does not function well. 

Hydration plays many important roles. It helps digest food and transport nutrients throughout the body, plays a key role in blood circulation, helping deliver oxygen to cells while removing waste products and also helps regulate body temperature through sweat, a cooling mechanism that prevents overheating during physical activities or hot weather.

Without proper hydration, the person experiences fatigue and decreased physical performance. Chronic dehydration can also strain the kidneys and heart. 

Hydration for Fitness

Hydration plays a central role in both health and fitness.

Here is why staying properly hydrated is of utmost importance in your health and fitness journey.

• The water we drink maintains our rate of metabolism and helps convert food into energy. Dehydration can slow this rate down and cause fatigue and a lack of energy. In order to maintain your fitness levels, make sure you drink enough water and avoid early tiredness and reduced endurance levels when you are working out.

• Our muscles are about 79% water. Proper hydration ensures they function efficiently. If you are dehydrated there is a strong chance you can develop muscle cramps, stiffness, and reduced strength. Water also clears out toxins present in the muscles after exercise, and this speeds up recovery. So if you feel any stiffness coming on, make sure to drink up.

• During exercise, the body produces heat. Water helps regulate this body temperature through sweating. Without proper hydration, the body can overheat. This in turn can lead to heat exhaustion or heatstroke. In hot environments, staying hydrated is extra important to help maintain performance levels. Staying dehydrated in such conditions can lead to rapid fatigue and reduced physical capabilities. So when temperatures are high, nothing works better than a cool glass of pure and simple water!

• But that’s not all. Drinking water also helps in weight management by boosting your metabolism. This aids in the efficient breakdown and removal of fat from the body. Staying hydrated helps your body’s fat metabolism work at its best, making it easier to shed those extra pounds.

• The heart pumps blood more effectively when the body is well-hydrated, reducing the strain on the cardiovascular system during exercise. Dehydration can increase heart rate and make physical activities feel more challenging. Then is it not simple to put your heart at ease the literal way?

• Similarly, proper hydration helps maintain healthy blood pressure levels. A body deficient in water can lead to a drop in blood volume, causing the heart to work harder to pump blood. This in turn can raise blood pressure. When there is sufficient water in your body, there will be so much less to worry about!

Causes of Dehydration During or After Workouts

Your body loses water in many ways. 

• High-intensity workouts or prolonged exercise increase the production of sweat. As a result, there is significant fluid loss.
• Exercising in hot or humid environments accelerates the rate of sweating, which can lead to even more rapid dehydration as the body loses more water to maintain temperature.
• Individuals with a high sweat rate are more prone to dehydration during workouts, as they lose fluids faster than they can replace them.
• Excessive sweating depletes electrolytes (like sodium and potassium), which are extremely important for maintaining fluid balance in the body. Without adequate electrolyte replacement, dehydration can occur.
• Consuming caffeinated drinks or alcohol before working out can have diuretic effects. This means there is an increased urine output resulting in a faster rate of water loss.
• Wearing clothing that traps heat can cause the body to overheat, leading to excessive sweating and fluid loss.

Tips for Maintaining Fitness Hydration

Remember to sip water consistently throughout the day, not just when you are thirsty. Your aim should be to drink 8-10 glasses daily, adjusting for your activity level.

Drink around 20 ounces of water before exercising. Have another 8-10 ounces every 10-15 minutes during your workout. This is especially important if you are in hot or humid conditions.

Once you are done, replenish lost fluids by drinking 16-24 ounces of water.

For intense or prolonged exercise, sports drinks or electrolyte tablets may not be a bad idea. They are a sure way of replacing sodium, potassium, and other electrolytes lost through sweat.

That’s not all. Include fruits and vegetables like watermelon, cucumbers, and oranges in your diet to boost hydration. Limit the consumption of caffeine and alcohol, as these can lead to dehydration.

Finally, pay attention to signs of dehydration, like dizziness, dry mouth, or fatigue, and hydrate immediately. Remember to monitor your urine. Pale yellow urine indicates good hydration. Darker urine suggests you need more fluids.

Last word

Water is not just a way to assuage your thirst. It is the fuel you need to stay healthy and to keep working efficiently. If you want long-term success in your health and fitness journey, stay well-hydrated.

Check out our InstructorLive programmes to get started today!