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Our everyday diets must include water in some form. It accounts for almost 70% of our entire body weight. It is also a part that is very easily overlooked. One of our body's basic demands is to stay hydrated. Our body is already dehydrated at the cellular level when we are thirsty. A late sign of dehydration is thirst. We can also tell how hydrated we are by the colour of our pee. While clean pee shows a body that is properly hydrated, dark yellow urine indicates dehydration. Along with eating, we must also be mindful of the type and quantity of water we consume, especially before, during, and after an exercise.
Pre-Workout Water Intake
Starting our workouts dehydrated will have a negative impact on how well we perform. We would experience poor energy levels, stiff muscles, and frequent cramps. This is mostly due to the fact that water makes up a substantial portion of our muscles and aids in lubricating the joints. Two to three hours before a workout, intake should be good. The amount of water consumed also depends on the level of activity and the person's physical health. At least 500-600 ml of water should be consumed two to three hours before exercise if a person perspires excessively. This will guarantee that you're well-hydrated. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). Dehydration and weariness will be reduced as a result.
Water Intake During Workout
The consumption in this situation is based on how long the activity lasts. There won't be a chance to consume too much liquids during the length of the activity if the workout or sporting event is less than an hour. Every 15-20 minutes, we can sip on a small glass of ordinary, cold water (180-200 ml). Due to its quicker stomach emptying period, cold water would be preferable than water at room temperature. Furthermore, if the individual has ingested enough dietary carbs, the glycogen reserves in his muscles and liver will be sufficient to supply energy to support the exercise. If a high-intensity workout or sporting event (marathon, football game, etc.) lasts more than an hour, the person is at danger of having their performance suffer from dehydration, exhaustion, and hypoglycemia. Electrolytes and carbs must be included in their fluid intake. Hypoglycemia can be avoided with carbs. Sweating depletes the electrolytes, such as sodium and chloride, which must be replaced. Additionally, salt promotes water retention.
Post-Workout Water Intake
After every workout or exercise, we must pay close attention to what we eat and drink. It becomes necessary to replace the carbs, salts, and water lost during the activity. Improve your hydration immediately following a workout and for the following several hours. Never begin a new activity without first ensuring adequate hydration. As sodium has a good capacity for fluid retention, which keeps up the desire to drink water, replenishing the salt stores should be your first priority. Up to 5 to 6 hours after the activity, fluid intake that includes water, salt, and carbohydrates is required. The easiest approach to make sure you are adequately hydrated yourself is to weigh yourself before and after the activity or event and consume at least 400–500 ml of water. Weighing yourself before and after the workout or event and drinking at least 400–500 ml of water for every pound lost are the best ways to make sure you are properly hydrated yourself. Planning and distributing fluid intake at regular times is necessary. It is always preferable to bring a bottle of water with you wherever you go and to constantly drink from it. Your ability to perform during an exercise can frequently only be enhanced by maintaining optimal hydration.
