The Importance of Hydrating During Exercise

hydration sport nutrition training Mar 25, 2024

Have you ever really tried to consume the amount of fluid your body actually needs during exercise? It’s hard. I get it. I still have a tough time doing it also but I am going to encourage you to make it your top priority. That’s right, move fluid consumption during training as the “numero uno” priority, ahead of taking in carbs.

Hydration is such an overlooked, and crucial, component of maximizing your performance and supporting optimal health. Whether you're hitting the gym, going for a run, hike or attending a yoga class, proper hydration is essential for a variety of reasons.

First and foremost, water is the body's primary means of regulating temperature. When you exercise, your body generates heat, causing you to sweat. Sweat is your body's way of cooling down but it also leads to fluid loss. If you're not adequately hydrated, you're at risk of becoming overheated, which can impair your performance and increase the likelihood of heat-related illnesses such as heat exhaustion or heatstroke.

Additionally, dehydration can have a significant impact on your energy levels and overall endurance. Even mild dehydration can lead to fatigue, dizziness, and reduced cognitive function, making it harder to push through your workout and achieve your training goals.

Hydration also plays a crucial role in maintaining proper muscle function. When you're dehydrated, your muscles are more prone to fatigue, which can interfere with your ability to exercise effectively and increase the risk of injury. Drinking enough fluids before, during, and after exercise helps ensure that your muscles stay properly hydrated and functioning optimally.

Lastly, adequate hydration supports the delivery of nutrients and oxygen to your muscles, aiding in recovery and promoting muscle growth and repair. When you're properly hydrated, your blood volume remains stable, allowing for efficient circulation and nutrient transport throughout your body. This not only enhances your performance during exercise but also accelerates recovery afterward, allowing you to bounce back faster and train effectively.

So, how much water should you drink during exercise? While individual hydration needs vary based on factors such as body weight, sweat rate, the sport you are training for and the intensity of exercise, a general starting point is to drink about 3-6 ounces of fluid every 15-20 minutes during exercise.

If you want to perform at your highest level and support optimal health, prioritize your daily AND training hydration strategies. It’s easier than you may think as long as you have a plan before you workout.

Learn about more health and performance topics at eNRG Performance.





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