If you regularly exercise, even if you are not a professional athlete, you know how crucial hydration is for optimum performance. You cannot expect your body to perform as it should without water that will boost your energy and fuel every muscle needed to complete a workout. However, if you have one of the best water bottles for gym, it will be quite easy to replace any lost fluid. You can stay hydrated at any time and be at your best throughout your workout.
Even when the role of hydration has been extensively discussed and even studied, still many find it quite easy to neglect this significant element to optimum performance. That’s why we came up with this guidelines to provide you with some tips that could help you stay hydrated during workouts.
Proper hydration should be done throughout the day
The fact that two-thirds of our body is water is enough to impress how much water is needed to do everything that the body does. Although there could be a considerable difference in the percentage of body water based on factors like age, sex, weight, and health, the fact that everybody water is present in both inside and outside the body cells have much to say about man’s survival in the absence or insufficient supply of water in the body. Ensuring that there is sufficient body water is essential to fluid balance in the body, thereby ensuring homeostasis.
As your body removes toxins (and releases body water in the process) through perspiration, urination, defecation, and through other means. You also routinely lose water when you breathe as well as when humidified water leaves your body. Hence, it is crucial that lost fluids should be replaced naturally. If not, less oxygen will be supplied to the brain, which will make it difficult for the other parts of the body to do their functions as expected as well.
If your body is not adequately provided with fluids that it needs to sustain all body functions, you may feel premature fatigue or may think that a regular routine seems to be a bit more difficult than it really is. You may also start to lose concentration, feel dizzy and out of breath, and experience other signs of dehydration. Once you feel that you are thirsty, a great portion of your body water has actually been used up. If you continue to voluntarily neglect hydration, you might just faint or experience more serious signs of the condition.
Do not wait until it’s too late.
There could be other reasons that could lead to dehydration other than insufficient water intake, such as no access to safe drinking water as well as existing health conditions. The first one can easily be solved if you have one of the best drinking bottles that are made with microbiological filters like LifeStraw Personal Water Filter. The same brand offers a water bottle offers the LifeStraw Go Water Filter Bottle with 2-Stage Integrated Filter Straw, which is made with an award-winning certified safe LifeStraw hollow fiber membrane water filter that can remove 99.9999% of waterborne bacteria, and also 99.9% of waterborne protozoan parasites without the help of chemicals, iodine or batteries.
If you have any health conditions, you should be constantly or let your primary or secondary health provider to monitor your water intake properly as well as ensure that you are provided with all health-giving food sources or supplements that can help you regain your health.
Don’t wait until you experience more severe signs of dehydration, including the following:
- dizziness that makes it difficult for you to stand or walk normally
- low blood pressure
- rapid heart rate
- skin showing poor elasticity
Hydration starts before your workout.
It is important that you stay properly hydrated throughout the day, especially if you have planned to do intensive workouts several times a week. Do not force fluids into your system just a few minutes before your workout thinking that it will better provide your body with enough fluids to help you go through the entire session without feeling exhausted or dehydrated.
Drinking too much may cause bloating, cramping, even worse, hyponatremia. This is a condition when your body’s sodium level is already depleted as there are excessive fluids in your body. Severe levels of this condition may require hospitalization and you wouldn’t want that to happen. Note that even professional athletes have suffered from hyponatremia, so you should not treat this lightly.
The American College of Sports Medicine (ACSM) recommends drinking about 500 ml or about 17 ounces of water or any other fluids two hours before engaging in any sports activity or heading out for or doing a workout.
Hydration should continue throughout your workout.
As already pointed out, your body continuously releases body fluids. When you work out, you lose even more of these fluids. Needless to say, you will need to replace whatever fluid you lost in the process. The ACSM also recommends drinking about 20 to 24 fluid ounces of water or sports beverage for every one pound that you lost in the process.
Your water may not be enough to replenish even the electrolytes that get flushed out as you exercise. It is best that you alternately drink water and isotonic drinks to help rehydrate and improve muscle functions.
Hydration does not end after a workout.
As mentioned earlier, hydration is a continuous process. You will need to more water as you end your session, especially if you have just engaged in a high-intensity workout. You may also add protein powder to your water or carb drink as this can help with muscle and protein synthesis.
It is your responsibility to provide the right amount of hydration to your body. You can do this if you have one of the best water bottles for gym as it will be easier for you to reach out your bottle any time without restricting your movements. You can still focus on your routine and ensure that you will be performing optimally as your body is supplied with the right amount of fluids it needs to hydrate and function well.