As we continue on our mission to bring you clear and unbiased information related to training, bodybuilding and general health, we decided to answer a common question that nearly everyone has asked themselves: How much water should I be drinking? Additionally, we’ll touch on why it’s important to stay adequately hydrated throughout the day.
We’ve all heard it before: 8 glasses, which is roughly 1.9 liters, throughout a given day is the recommended amount of water you should be drinking. However, does this take into account a grueling leg day or an intense HIIT workout? Probably not. As your body attempts to cool itself down during exercise, over a liter of water can be lost in the form of perspiration. Due to this, it is very important to avoid a state of dehydration. A great way to stay on top of hydration is to simply drink water throughout the day, even before you feel thirsty.
Maintaining a constant state of hydration is critical for our bodies to perform at an optimum level. Drinking plenty of fluids before, during, and after exercise allows the body to regulate its temperature more effectively, reduces fatigue, and even helps build muscle by transporting necessary nutrients. The American College of Sports Medicine recommends drinking anywhere from 16 – 20 fluid ounces in the hours leading up to training, and 3-8 fluid ounces every 20 minutes during intense exercise. Post workout, it is important to replenish the fluids utilized by the body, however, it is imperative to not over-hydrate. Serious health issues, including death, can occur from water intoxication. Roughly 20 fluid ounces for every pound lost during exercise should safely rehydrate your body.
Because nearly every internal function requires H2O, it is no surprise that the human body is comprised of anywhere from 65-70% water. From helping your digestive track run smoothly to optimizing kidney health and flushing out toxins, it’s a well know fact that water is essential to life. Water also helps our joints stay lubricated, aids in weight loss, and promotes healthy skin. Even with this in mind, many people are guilty of ignoring the signs of thirst.
Here are a few ways to help you create the habit of staying hydrated:
– Keep a full water bottle close at all times
– Flavor your water with True Lemon Natural Drink Mixes
– Set a reminder on your phone. As with most things in bodybuilding, consistency is key
– Try enhancing your water with muddled fruit or berries
– Drink cold water – there’s nothing better on a hot summer day
From bodybuilders to crossfit athletes to those simply looking to lead a healthier life, hydration is a fundamental element. Remember to try and take smaller, more consistent water breaks throughout the day as they are much more effective than two or three large surges. Lastly, don’t over do it and make sure to listen to your body!
Yours in Health,