Drinking Water During Workouts

icandoit

Drinking Water During Workouts
The Advantage of Watered Down Exercising
-- By Zach Van Hart, Staff Writer

Welcome to Sweating 101. Question #1 – During one hour of vigorous exercise, how much does the average person sweat?
A. One tablespoon
B. One cup
C. One pint
D. One quart
Okay, pencils down. For all of those who answered D., congrats! To everyone else, better luck next time.

That’s right – one quart! As you can see, exercise saps a lot of water from our bodies. That’s why it’s very important to drink even more water while exercising. However, drinking water before and after exercise is just as important.

Start paying attention to your fluid intake 2-3 hours before you are going to exercise. Drink 2-3 cups of water during that time, and then drink another cup immediately before you start exercising.

Without this extra water, your muscles will become dehydrated. Muscle movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like.

Once you start exercising, keep drinking water frequently. A good rule of thumb is to drink one cup every 15-20 minutes. Keep a water bottle with you. Take breaks to head to the water cooler. Do what it takes you keep yourself hydrated.

Even when you are done exercising, you need to keep replenishing your fluid levels. It’s recommended you drink another 2-3 cups within two hours after you have finished. Then drink water regularly afterwards.

The more you drink before, during, and after exercise, the more productive your workout will be. Do your body a favor and replenish that quart of fluids your body is losing while you work out. Your muscles will thank you later.

icandoit

Drinking Water During Workouts
The Advantage of Watered Down Exercising
-- By Zach Van Hart, Staff Writer

Welcome to Sweating 101. Question #1 – During one hour of vigorous exercise, how much does the average person sweat?
A. One tablespoon
B. One cup
C. One pint
D. One quart
Okay, pencils down. For all of those who answered D., congrats! To everyone else, better luck next time.

That’s right – one quart! As you can see, exercise saps a lot of water from our bodies. That’s why it’s very important to drink even more water while exercising. However, drinking water before and after exercise is just as important.

Start paying attention to your fluid intake 2-3 hours before you are going to exercise. Drink 2-3 cups of water during that time, and then drink another cup immediately before you start exercising.

Without this extra water, your muscles will become dehydrated. Muscle movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like.

Once you start exercising, keep drinking water frequently. A good rule of thumb is to drink one cup every 15-20 minutes. Keep a water bottle with you. Take breaks to head to the water cooler. Do what it takes you keep yourself hydrated.

Even when you are done exercising, you need to keep replenishing your fluid levels. It’s recommended you drink another 2-3 cups within two hours after you have finished. Then drink water regularly afterwards.

The more you drink before, during, and after exercise, the more productive your workout will be. Do your body a favor and replenish that quart of fluids your body is losing while you work out. Your muscles will thank you later.

rockymtnguy

Fantastic point - hydration is one of the most constant vital aspects of your lives !!
Great Post Renee. Thanks :drinker:

rockymtnguy

I just returned from the gym, and we have a great drinking fountain, ice cold water all the time. I refilled my 16oz water bottle several times. Water - H2O it really does the body good.

icandoit

Thanks
When I work out. I take a liter bottle and I will drink two of them in a hour to hour and a half. I make sure I drink between each rotation and at least every five minutes while doing cardio.

neverbeenskinny

Thanks "can do", great information.

We often times confuse dehydration with hunger. If we stay hydrated through our workout, we will be less likely to down a big meal when we get home from the gym. Rather, we will be more likely to eat a small healthy meal and be satisfied. It will also keep the muscle cramping down, think of it as your muscles being more lubricated.

zenmama

Alos, remember you also drinkt too much....AKA Water Intoxication & Hyponatremia -

Can You Really Drink Too Much Water?

In a word, yes. Drinking too much water can lead to a condition known as water intoxication and to a related problem resulting from the dilution of sodium in the body, hyponatremia. Water intoxication is most commonly seen in infants under six months of age and sometimes in athletes. A baby can get water intoxication as a result of drinking several bottles of water a day or from drinking infant formula that has been diluted too much. Athletes can also suffer from water intoxication. Athletes sweat heavily, losing both water and electrolytes. Water intoxication and hyponatremia result when a dehydrated person drinks too much water without the accompanying electrolytes.

What Happens During Water Intoxication?

When too much water enters the body's cells, the tissues swell with the excess fluid. Your cells maintain a specific concentration gradient, so excess water outside the cells (the serum) draws sodium from within the cells out into the serum in an attempt to re-establish the necessary concentration. As more water accumulates, the serum sodium concentration drops -- a condition known as hyponatremia. The other way cells try to regain the electrolyte balance is for water outside the cells to rush into the cells via osmosis. The movement of water across a semipermeable membrane from higher to lower concentration is called osmosis. Although electrolytes are more concentrated inside the cells than outside, the water outside the cells is 'more concentrated' or 'less dilute' since it contains fewer electrolytes. Both electrolytes and water move across the cell membrane in an effort to balance concentration. Theoretically, cells could swell to the point of bursting.

From the cell's point of view, water intoxication produces the same effects as would result from drowning in fresh water. Electrolyte imbalance and tissue swelling can cause an irregular heartbeat, allow fluid to enter the lungs, and may cause fluttering eyelids. Swelling puts pressure on the brain and nerves, which can cause behaviors resembling alcohol intoxication. Swelling of brain tissues can cause seizures, coma and ultimately death unless water intake is restricted and a hypertonic saline (salt) solution is administered. If treatment is given before tissue swelling causes too much cellular damage, then a complete recovery can be expected within a few days.

It's Not How Much You Drink, It's How Fast You Drink It!

The kidneys of a healthy adult can process fifteen liters of water a day! You are unlikely to suffer from water intoxication, even if you drink a lot of water, as long as you drink over time as opposed to intaking an enormous volume at one time. As a general guideline, most adults need about three quarts of fluid each day. Much of that water comes from food, so 8-12 eight ounce glasses a day is a common recommended intake. You may need more water if the weather is very warm or very dry, if you are exercising, or if you are taking certain medications. The bottom line is this: it's possible to drink too much water, but unless you are running a marathon or an infant, water intoxication is a very uncommon condition.

julieofthewolves

I actually have consumed too much water once. It was a really PAINFUL experience!!!

As with everything - moderation is the key. If you drink a ton of water just make sure you are getting all your nutrients with it!

Water is the great elixer of life, but when it comes in great quantities if can be harmful as well.

alwaysenl

Thanks icandotit, I was wondering if I was doing good drinking during my workouts or if I should just be drinking a lot before and after. Very helpful post, as usual