Whether you’re a seasoned athlete or a casual gym-goer, the benefits of drinking water during a workout are undeniable. As the owner of Clearly Colorado, a locally-owned Colorado Springs and Denver area water delivery service, we know from firsthand experience that staying adequately hydrated, especially during a workout, can be challenging in Colorado’s higher altitudes.
This month, our blog will examine the vital role water plays in our health, the dangers of dehydration, and practical tips for maintaining hydration levels during exercise.
The Role of Water in Our Bodies
Water is the lifeblood of our bodies, making up approximately 60% to 70% of our total body weight. It acts as the primary building block of cells and is essential for every system in our body to function effectively. From our brain and heart, which are composed of 73% water, to our muscles and kidneys, which contain 79% water, water is truly instrumental for our health and wellbeing.
Our bodies depend on proper hydration to carry out vital metabolic activities. Water is necessary to absorb nutrients into our bodies, making it a key player in our overall nutritional health. With its role in the absorption of supplements and vitamins, staying hydrated can significantly impact the effectiveness of these nutrients. And that is just the beginning of how drinking water during a workout can help you stay healthy.
The Importance of Drinking Water During a Workout
With strenuous exercise, our bodies lose water through sweat, affecting our overall performance and causing a variety of health issues, from muscle cramps and fatigue to more severe conditions like heat stroke. Therefore, taking enough fluids, particularly water, is pivotal in maintaining balance and ensuring safety and performance during workouts.
Drinking water during a workout is about replacing the fluids we lose and maintaining a healthy balance in our bodies. Ensuring optimal hydration during exercise supports fat loss, enhances cognitive function, improves digestion, and contributes to healthier skin.
Understanding Dehydration
Dehydration occurs when our bodies lose more fluids than they take in and can lead to a decline in the water content of our blood and tissues. From mild to severe, dehydration can manifest in stages, with each stage having unique symptoms and potential health risks.
- Stage 1: Mild Dehydration (2% Fluid Loss)
- Stage 2: Moderate Dehydration (5% Fluid Loss)
- Stage 3: Severe Dehydration (10% Fluid Loss)
Symptoms of dehydration can include headache, confusion, fatigue, lightheadedness, dry mouth, muscle cramps, and an increased heart rate. If not addressed promptly by replenishing lost fluids, these symptoms can escalate rapidly, leading to serious health complications.
Since exercise can increase these symptoms of dehydration, drinking water during a workout is imperative to your health.
You Might Like: What is High-Altitude Dehydration and How Can You Combat The Effects?
How Much Water Should You Drink?
The U.S. National Academies of Science, Engineering, and Medicine advises that an adequate intake for men is 3.7 liters and for women 2.7 liters of total beverages a day, including water. However, these recommendations increase when exercising due to the additional fluids lost through sweat.
Adequate hydration is crucial before starting a workout. The American Council on Exercise recommends drinking from 17 to 20 ounces of water two hours before beginning your workout. Continue drinking water during a workout with seven to ten ounces of water or other healthy beverage every ten to 20 minutes. Once your workout is complete, the Council suggests drinking two to four glasses of water for every pound of body weight lost.
If you are considering replacing water with a sports drink, read our blog Water vs Sports Drinks: Which is Better for Colorado Athletes?
Tips for Staying Hydrated
Here are some practical tips to make drinking water during a workout and throughout the day easier:
- Set reminders on your phone to drink water every few hours.
- Always keep a reusable bottle of water with you, especially during workouts.
- Drink a glass of water before each meal to aid digestion and nutrient absorption.
- Limit your intake of caffeinated and fizzy drinks, which can lead to dehydration.
- Include healthy foods in your diet that are high in water content, such as watermelon or cucumber.
- Listen to your body’s cues. If you’re thirsty, drink.
- The better the drinking water tastes, the more likely you are to choose it over sugary drinks. Water delivery service from Clearly Colorado keeps a fresh supply of delicious, refreshing, purified water within arm’s reach.
Aiding Your Hydration with Clearly Colorado
At Clearly Colorado, we’re committed to supporting your hydration needs. We offer home delivery of drinking water, office and break room water delivery, filtered water dispenser rentals, and pallet delivery of personal-sized bottled water to job sites and events.
We are a family-managed, veteran-owned local Southern Colorado business that understands the importance of community and personalized service.
Remember, drinking water during a workout is not just a recommendation—it’s essential for your health, safety, and performance. So, stay hydrated and give your body the care it deserves. For more information and to schedule your free estimate, contact us at Clearly Colorado.
If you want to stay hydrated and healthy, the choice is Clear – Clearly Colorado.
