We all know the importance of drinking sufficient water especially when you have to go through an intense workout. Still, many are not taking in just enough. Allowing yourself to go through the day without this essential element not only limits your physical ability but can also have a detrimental effect on your body.
Water is the life-giving element
Our body, as we all know that the body is made up of 60% water. It’s even a part of our blood is about 92% water. Water is a crucial part of our system. If you are dehydrated, nutrients that are needed by the cells may take a long time to be channeled to them.
Water also acts as a lubricant for the joints in the body to move properly. It helps in the proper digestion of food as well as in the elimination of body wastes (through perspiration and the stool). That’s the reason why you may be constipated when you don’t drink enough water.
If you don’t drink much water, you’ll feel tired too easily. It will also be difficult for you to concentrate; your body responses will be slower, you’ll experience erratic mood changes as well. If you don’t fill your tank enough that every part of your system is fueled well, you will soon find that you are aging fast. It will show in your skin, lips, in your eyes, and even in the way you move.
How do you know when you have had enough?
Exactly how much you need to drink depends on a lot of factors. The National Academies of Sciences, Engineering, and Medicine indicates that an adequate daily fluid intake is about:
- 5 cups or 125 ounces (3.7 liters) of fluids for men
- 5 cups or 91 ounces (2.7 liters) of fluids a day for women
The standard rule that most of us have known for such a long time indicates that we need to take eight 8 ounces of water daily. Neither of these standards is appropriate for all, however.
Factors like the type of activities one engages in, the length of time required to finish such an activity, heat exposure within the location, physiological aspects, as well as the overall health of the individual.
Your water requirements will also vary depending on the changes in these factors mentioned as well. If you have gained weight, become pregnant, have changed exercise routines, and so on. That means there is really no absolute amount of water that anyone can take.
The best way to determine how much you need for the day is to drink enough until your thirst is quenched. Your pee will also be a good indicator if you are getting enough. If you have a light-colored pee then you have an adequate amount of water in your body, if not, it’s time to fill up.
Here a few tips that can help you stay hydrated and have a happy water level in your body.
- Drink to satisfy your thirst. Do not drink more than necessary, though. Overhydrating can lead to a dangerous condition known as hyponatremia and can cause the following problems:
- fatigue, drowsiness
- nausea and vomiting
- muscle cramps, spasms
If you need to go for a few hours to do some strenuous workouts, you’ll need to drink more before, during, and after the session.
- You need more than just water. During a workout, you use a huge amount of energy, so it will be better if you can replace the lost fluid with something that can provide more than just what water can give. You’ll need more carbs, protein, and other nutrients. If you can find a vitamin-enhanced water that will be better.
- Cold water is better for workouts. Cold drinks are better for your core temperature. It keeps you down, so you won’t sweat as much as when you drink hot beverages. That means you won’t be needing as much water replacement.
- Drinking cold water can help burn more calories. If you want to boost the benefits that you get from your workout, it is best to drink cold water. Studies found that cold water during a work out can help you lose weight better.
- Drinking enough more can give your skin that radiant glow. Drink up to allow your skin to look more vibrant and retain its elasticity. You’ll see fewer wrinkles in those who do. If you find your skin taking longer to go back to its normal condition, then you are already hydrated.
Make your water taste better
Here are some interesting things you can do to let your water get down easier.
- Infuse your water. Add fruit slices (orange, lemon, apple, and so on) in your water and refrigerate.
- Add coconut ice to plain water. Instead of regular ice cubes, make some using coconut water and add to your glass of water to give it a slightly sweet taste.
- Try these water alternatives. Watermelon, pear, or cucumber, and other variations can make thirst quenching easier and great-tasting.
- Eat water. Here are some tasty food options that also provide water to quench your thirst: noodle soup, cooked zucchini, apple, orange, broccoli florets, and so on.
To make it easier for you to drink smart when you are in a middle of a workout, find the best water bottles for gym and fill it up with your favorite beverage. Look for a high-quality brand that provides a water container that will hold hot or cold beverages longer. There are different types available online and at your local store. Find one that can easily be slid in your gym bag and won’t stain your things as it is placed on tables or anywhere.