Learn about the benefits of drinking water during a workout and how much to drink depending on your fitness level
Drinking water before, during and after a workout is crucial for maintaining hydration and replacing fluid loss. Sweat.
What are the benefits of drinking water during a workout?
Water is essential for your body, making up 60% of your total body weight and 75% of your muscle mass. Water protects your organs, regulates and maintains body temperature Electrolyte Balance, making sure your body is working properly.
During a workout, staying hydrated is even more important because you are applying more energy and losing fluid. When you are well hydrated, your Heart You don’t have to work so hard to pump blood throughout your body, which means that nutrients and oxygen can be transported to your muscles while you exercise. Adequate hydration improves your stamina and prevents cramping.
How much water should adults drink on average during a workout?
To stay properly hydrated, studies recommend the following:
- Adult female: About 2.7 liters of water per day
- Adult Male: About 3.7 l per day
Experts recommend drinking about one ounce of water per pound of body weight per day, although this depends on your activity level as well as your outside temperature.
Here are some general guidelines for how much water to drink before, during and after a workout:
- Before: Drink 16 ounces of water 2 hours before your workout and 8-16 ounces of water just before your workout.
- Time: Drink at least 4-6 ounces of fluids every 15-20 minutes during a vigorous workout. If the intensity of your workout is mild or moderate, drink a little less.
- Later: Drink about 8 ounces of water after a workout.
How much water should athletes drink during a workout?
Guidelines for athletes to consume water and fluids, according to the American Council on Exercise (ACE) as follows:
- 17-20 ounces of fluid 2-3 hours before exercise
- 8 ounces of fluid 20-30 minutes before exercise or during warm-up
- 7-0 ounces of fluid every 10-20 minutes during exercise
- 8 ounces of fluid within 30 minutes after exercise
- 16-24 ounces of fluid for every pound of body weight lost after exercise
Athletes need much more water than the average person:
- Female Athletes: About 4 L per day
- Male Athletes: About 5.7 L per day
Staying hydrated is important for increasing physical performance, especially during a sports event. The amount of water loss during training varies depending on the duration and severity:
- Under 30 minutes: Then rehydrate with water
- Within 30-60 minutes: Post-training rehydrate with a drink that contains both water and carbohydrates
- 1-3 hours or more: Take a sports drink that contains water, sodium and carbohydrates regularly (get 30-60 grams of carbohydrates per hour) and continue drinking after training
Which drinks are better to have near the water during workout?
- Hypotonic drinks: Contains about 4% carbohydrates, which is smaller than the concentration in your blood plasma and therefore relatively easy to absorb and digest.
- Isotonic drinks: It contains 4% -8% carbohydrates and some salts, which is equivalent to the content of blood plasma, making it a good alternative for rapid fluid retention during increased activity.
- Hypertonic drinks: Contains more than 8% carbohydrates and is sometimes used to replenish post-exercise glycogen reserves. Since these drinks do not contain salt, they may be combined with isotonic fluids to replace salt.
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Has been medically reviewed 5/6/2022
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G. Water tips for efficient exercise. WebMD. https://www.webmd.com/fitness-exercise/features/water-for-exercise-fitness
American Academy of Family Physicians. Hydration for athletes. https://familydoctor.org/athletes-the-importance-of-good-hydration/
Flushing Hospital Medical Center. How much water should you drink while exercising? https://www.flushinghospital.org/newsletter/how-much-water-should-you-drink-during-exercise/