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| Daily water intake required |
Another tough workout..
A 5K warm-up
followed by 60 minutes of weight lifting and completed with 10 minutes of
active stretching. Now where is my water bottle? Although I do not know if I
can find it with this mess.. I am seeing everywhere.
A 5K warm-up
followed by 60 minutes of weight lifting and completed with 10 minutes of
active stretching. Now where is my water bottle? Although I do not know if I
can find it with this mess.. I am seeing everywhere.
Well.. maybe this fictional workout is
a bit overzealous, but I am sure that everyone can recall finishing a tough
workout and reaching for that cool sip of water that seems to satisfy you to
the very core of your soul. Why does that sip of water feel so satisfying and
why is water so important anyway?
Surely I am not going to give a long
scientific lecture on water intake but will just copy-paste-modify some of the
water related things that I found are too important for all who actually
somehow somewhat gets involved in fitness training..
Water sure does a lot, which is why
when the body has too little water the effects are devastating. Water loss,
dehydration, occurs when the loss of body fluids exceeds the amount that is
taken in. The symptoms of dehydration are varied but include
increased thirst (your brain telling you your body needs water), dry mouth and
dry nasal passages, weakness, dizziness, palpitations (due to the subsequent
electrolyte imbalance dehydration causes), confusion, inability to sweat, heat
exhaustion, heat stroke and if ignored long enough, death.
Physical activity, such as
bodybuilding, exposes people to a variety of influences like..
- Duration and intensity of the workout
- Environmental conditions in which it was performed
- Type of clothing worn
- Individual's physical characteristics such as body weight, gender, age and metabolic efficiency
.. that can lead to water loss
Moreover normal
diet for a bodybuilder is very high in fiber, but even more likely protein.
With such high levels of protein there can be excess nitrogen and urea, which
will be cleared out by extra water. Water also helps the kidneys do their job.
When you become
dehydrated, you are not able to lift as much and workout at the same intensity
as you would have if you were not dehydrated. It's estimated that a 2%
reduction in body fluids can result in performance decreases of up to 15-20%. To
have the best workout you can possibly have, you need to stay hydrated.
To maintain
proper hydration,
- Individual bodybuilder must consider their own water balance defined as how much fluid is consumed versus how much is lost
- Pre-hydration should be considered based on urinary output and color (darker indicates improper hydration) before beginning your workout,
- Goal should be to prevent excessive dehydration during your workout,
- Frequently drinking during the workout is recommended at a rate of 0.4 - 0.8 liters per hour.
- Post workout, the goal should be to fully replace any fluids. If time permits, consumption of meals and beverages will restore the proper fluid balance. If the food or beverages have sodium in them, it is even better.
- Eating fresh fruits and vegetables contributes to your water intake. Drinking milk, fruit juices and caffeine-free teas and coffees are also good alternatives to plain tap water
- Caffeinated beverages on the other hand present a bit of a conundrum. Caffeine is a diuretic and promotes water loss. Yet beverages that contain caffeine can be considered adding to your fluid intake, albeit to a lesser extent
- Have a beverage with every snack and meal.
- Choose beverages you enjoy; you're likely to drink more liquids if you like the way they taste.
- Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
- Keep a bottle of water with you in your car, at your desk, or in your bag.
- Choose beverages that meet your individual needs. If you're watching calories, go for non-caloric beverages or water.
