How much water should you drink while exercising?

Drinking enough water is essential for your health, especially when you are exercising and can lose a lot of water through sweat. However, how much you need to drink depends on your age, gender, height, weight, exercise intensity, and how long you exercise. The following article will help you know how much water to drink when exercising.

"Your ability to perform sports can be reduced by a small amount of water, about a little bit," says Carlson, director of sports nutrition at Athletes' Sports, which trains many of the world's top athletes. 2% of your body weight equates to a 25% decrease in performance.” Whether you're an athlete or just a fitness buff, drinking water during exercise is essential if you want to get the most out of your workout and feel comfortable while you exercise. practice.
Renee Melton, MS, RD, LD, nutrition director of Sensei – a developer of portable and online weights, says: “When you exercise you are more likely to lose water through your skin and breathing. . When your body shows signs of dehydration, you will experience dizziness, lethargy, your muscles will not work as well, you will not feel mentally sharp and you will get cramps sooner."
That's because water helps your body function efficiently. It lubricates your whole body, without water you are like a robot without lubrication. Water is an important part of important chemical reactions in the body. If these reactions are slowed, tissues heal more slowly, muscles recover more slowly, and the body does not function at 100% efficiency.

For an athlete, when well-hydrated, they will feel stronger and can exercise longer and more effectively. According to Trent Nessler, PT, DPT, MPT, executive director of Baptist Sports Medicine in Nashville USA: “The heart doesn't have to work as hard to pump blood to the body, so oxygen and nutrients can be transported efficiently. more to the muscles that you are working during exercise. That means you will have more energy and the exercises will be much easier.”
But many studies have found that even the most experienced athletes cannot accurately estimate how much fluid they need. In one study, seasoned marathon runners underestimated the amount of sweat they lost and therefore drank too little to stay hydrated.

First make sure you drink enough water before you start working out for the whole day. According to Harvard Health, four to six cups of fluid daily are generally recommended for most people. During exercise, the American Council on Exercise recommends drinking:
500 to 590ml of fluid, 2 to 3 hours before exercise 230ml of water, 20 to 30 minutes before starting to exercise 200 to 290ml of water, every 10 to 20 minutes during exercise 230ml of water after exercise General recommendations based on weight and gender. They can vary from person to person. Also be aware that people with certain health conditions such as kidney or liver disease may retain too much fluid and should consult their doctor
You may have to drink more if you spill sweat a lot especially when you exercise on hot days.
Carlson also recommends that you weigh yourself before you exercise because for every 450 grams of weight you lose replace it with 500 to 590ml of fluid. If you lose weight during your workout, drink a little more water.
Many people like to use sports drinks during a workout, but it's generally not necessary unless you've been training for a long time. “Most people who exercise for less than an hour can get everything they need with just water,” says Mr. Melton.

Although drinking a lot of water is beneficial for our body, consuming too much can cause side effects, one of which is hyponatremia. This condition occurs when the blood is excessively thinned by drinking too much water, which dangerously lowers the sodium levels in our body. Hyponatremia can lead to symptoms such as nausea, fatigue, headache, confusion, and in some serious but rare cases, death. It is important to follow proper hydration guidelines to avoid these symptoms.
Just make sure you have a full bottle of water handy and drink it whenever you feel thirsty. If you didn't stay hydrated during your previous workout, you'll be surprised at how much better you feel.
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Reference sources: webmd.com, flushinghospital.org