The importance of drinking water during exercise
Drinking water during exercise routines is more important than you think.
Water is often the nutrient that receives the least attention but is one of the most necessary for an athlete or physically active person. Every time you exercise, your body loses water through sweat, so it’s vitally important to make sure your body stays hydrated to avoid dehydration and its harmful effects. By understanding the importance of water during exercise, you’ll appreciate your water breaks that much more.
Your body perspires during exercise in order to keep cool, which results in water loss. During an intense 1-hour workout, the body can lose several litres of water. It should be taken into account that during exercise we not only lose water, but we also lose other nutrients. Sweat also contains sodium and potassium, which become relevant in extended periods of physical activity, such as a marathon or sports tournament.
The main reason you are encouraged to drink water is to avoid dehydration, which is more common than you think. It can cause loss of balance, muscle fatigue, confusion, cramps and extreme tiredness and also prevents your body from being able to regulate its temperature. These effects can negatively affect your physical performance and even make you sick.
A quick and efficient way to know if you are dehydrated is to check how often you urinate and what color your urine is. Not urinating frequently and dark yellow urine may be a sign of dehydration.
Water before, during and after exercise
Experts say it is important to drink water before, during and after physical activity to keep the body hydrated. The recommended amount is as follows:
A few hours before exercising: 17 to 20 ounces
20-30 min before starting: 8 oz.
-Every 10 to 20 minutes of exercise: 7 to 10 ounces
Within 30 minutes after exercise: 8 oz.
Ideally, you should have a cup that tells you the amount of liquid so you can keep better track of how much you are drinking.
High-impact exercise requires a greater amount of water.
If you are going to exercise for a period longer than 60 minutes, a simple drink of water will not be enough.
This is because your body loses sodium, potassium and water when it is active. As mentioned above, if these nutrients are not replenished, you can experience confusion, muscle cramps, and even water intoxication (this happens when there is a lot of water but no sodium in the body).
Sports drinks are unnecessary for very short periods of exercise. However, they are a requirement for workouts that will last longer than 1 hour or if you are a professional athlete. If this is your case, you need to hydrate with electrolyte-containing drinks to recover lost nutrients.
An excellent option to avoid dehydration is SO2 DTX, as it not only nourishes and oxygenates your body, but also provides you with the nutrients you lose during exercise. To take it, just add it to water. Recommended 8 drops in 16 ounces of water. You can take it before your workout and again once you’ve finished your workout.