Most of us know when it is time to drink. When one is on the middle of a workout, playing in the grounds where the game is already intense, or out in the running track and needs to finish a few more laps, it can be troublesome to just stop and have a drink. That’s actually more good reason for you to have the best water bottles for gym that you can fit in your backpack or just carry around to help you whenever you need water or any other liquid to quench your thirst.
Sometimes, you can’t really help but neglect your body when it is already signaling that it is about to get dehydrated. There are so many reasons one can have to satisfy oneself for not responding to the body’s urge for water. We get you. Not everyone can get as busy as you are. There could also be a greater chance that the gym you are working out does not have a water dispenser. Perhaps, you have just run out of water in your water bottle. Or, maybe, just maybe, you don’t really know how much water you really need to drink each day and how frequently.
Read on to know more about how your body responds when it is dehydrated and what you should do to keep it hydrated.
What happens to the body when it is dehydrated?
If you don’t drink enough water, especially while you are working out, there is a great chance that the quality of your performance will be affected.
Not only that. There are also considerable effects of dehydration that can have a drastic effect on your performance. Once you lose enough water to become dehydrated, you will feel your head is aching. You might feel dizzy, nauseated, and will perspire even more. Later, you will feel too tired, will have difficulty concentrating and breathing. Then, you might faint if you still won’t give your body what it needs.
When you are dehydrated, there is less water in your blood. Your body needs water to keep it moving. It allows every cell in the body to function properly. It gets oxygen moving to every part of the body. If you deny your body of this essential element, you might end up having a seizure.
A very good indicator of dehydration is thirst and a dark-colored urine. Dehydration can also cause digestive problems as well as constipation. It can even make you feel hungrier as the dehydrated brain takes hunger for thirst. When you feel any of these symptoms, your body might be needing water.
How much water do you really need to drink every day?
There are different factors that influence your water intake.
Although we have been accustomed to the idea that we all need to drink eight 8 oz of water each day, there are still a lot of considerations when we think about a particular need that may require more or less of this.
For instance, competing in an athletic game will definitely have different requirements compared to someone who is only doing a 30-minute work out session in the gym.
The location and the weather where you also influence your body’s need for less or more water. During the summer season, or if it is quite humid or hot where you are, you will sweat more and frequently. That means you will need to replenish the lost water more frequently.
Your age and your sex also determine how much water you need for the day. Obviously a younger person will need less than an adult, and female less than his male counterpart. But if you are pregnant or have a greater BMI (body mass index) there is a greater chance that you may need more water than usual or than a man who is half your body mass.
A recent study published in the Proceedings of the National Academy of Sciences and conducted by Michael Farrell of the Biomedicine Discovery Institute at Monash University in Australia, and his colleagues, stressed that our body is the best indicator when we really need to take a drink. The group found out that we need to drink only when we are thirsty.
Drinking more than what your body needs will only put you to danger. This can cause hyponatremia. It is a condition when blood sodium levels become abnormally low. Hyponatremia may result to rapid brain swelling, coma, and death.
How much water do you need to drink before exercising?
It is quite easy to bring a bottle or jug with you if you need to go to the gym for a workout. However it’s not just in the gym where your need for water happens.
While you are sleeping your body and brain re-energize your cells, clear waste and also create memories. That means they don’t really shut off when you go to sleep. So, at the start of the next day you will feel that you are thirsty when you wake up. It’s best that you have a glass of water to start the day. Drinking water throughout the day when you need it will have a great difference in your energy level by the time you will start your work out.
You also need to make sure that you get enough water throughout your workout session.
Don’t let your water level to dip. This can keep you at your best throughout the session. You can set a timer to remind you to rehydrate every 15 minutes or so. This is quite important especially when you are training or doing a workout for long hours.
What are the signs that you are dehydrated?
At times, you may feel that you aren’t thirsty, when in fact your system is already wanting for you to replace the fluids that you have lost after sweating so much while exercising. Here are signs that you are already dehydrated.
- Muscle cramps.
- Dry mouth.
- Your skin does not return to normal right away when you pinch it.
- You feel dizzy.
- You gasp for breath.
If you see or feel these signals, pause for a moment and take a sip. It takes about 15-30 minutes for the water that you drank to leave your stomach and be transferred to other parts of your body. So can’t just go back to whatever you are doing after rehydrating. You’ll need to rest for awhile or you may faint.
Take it easy even while you are doing a workout or exercising. Sip smartly from time to time and be at your best throughout the session.