Drinking enough water is a major part of living a healthy lifestyle. Whether you have a regular workout routine or not, your body needs to stay hydrated. Water provides the body with many benefits such as increased brain power and energy, flushing out toxins, prevention of headaches, boosting your immune system, and so much more!
Unfortunately, not all of us are drinking enough water throughout the day to remain hydrated. Here is why you need to drink more water daily as well as tips for making it easier for you.
Consistently Drink Water All Year Round!
Summer or winter, spring or fall, the time of year should not affect your ability to stay hydrated. Summer is usually the time of year when the importance of hydration is stressed because your body tends to sweat more thanks to the increased outdoor activity and heat.
But it doesn’t mean you can’t focus on your water intake all year round. No matter the weather or if you are running a marathon or sitting at your desk working, getting enough water is an essential part of staying healthy and hydrated.
Hydrate For A Better Workout
During workouts, you sweat. It’s a simple fact of life. Since exercise causes your body to lose water as well as salts and other nutrients and minerals, you can get dehydrated pretty quickly. Drinking plenty of water is key to rehydrating when the body experiences as much fluid loss as it does when we sweat. Additionally, lean muscle tissue contains lots of water and so do your joints. When the body loses water without replenishment, muscles become more easily fatigued which can lead to you taking more breaks or abandoning the workout. Water helps lubricate the cartilage in your joints, which helps them better do their job of shock absorption, helping prevent joint pain.
Drinking water also regulates body temperature, boosts skin health, and delivers oxygen throughout the body. By staying hydrated, nutrients are transported and give the body energy to keep going during a workout.
It is critical to speak with your medical professional to ensure you are getting the proper amount of water for yourself per your body type. Recommended water intake can vary based on your body composition, weight, medical needs, and so much more.
Best Ways To Stay Hydrated During Workouts
Stay properly hydrated during your workout with the following tips:
- Drink 17-20 ounces of water 2-3 hours before the start of a workout.
- Hydrate with 8 ounces of fluid for 20-30 minutes during warm-up.
- Drink 7-10 ounces of fluid every 10-20 minutes during the workout.
- Drink another 8 ounces within 30 minutes of finishing the workout.
- If a workout lasts under 60 minutes, hydrate with water.
- If a workout lasts more than 60 minutes, then replace lost electrolytes with sports drinks.
Pro-tip: While sports drinks are a good way to stay hydrated and replace electrolytes, it’s important to balance them out with water since they can be packed full of sugar. If you have trouble remembering to stop and take a water break, set a reminder on your mobile device or exercise with a friend so you can hold each other accountable. If you simply don’t love water, hydrate with infused water that’s free from sugar and preservatives.
Challenge Yourself Each Day!
If you have to trouble drinking water, consider following some of these tips to help your body stay hydrated!
- Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
- If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
- Drink water before, during, and after a workout.
- When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
- If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
- Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.
Learn to love water and understand the many positive benefits it has on your body. Over time, you will notice how your health will change for the better and realize how important water is, especially when you are more likely to be physically active. In addition, you should always be able to recognize the signs of dehydration and be sure to take necessary precautions when you start feeling fatigued. Proper water intake is essential in avoiding dehydrating your body and helpful in maintaining our overall health. Having a lot of water in the body may reduce physical strain and stress, especially when it comes to fitness.
One thing is for certain: Knee pain can cause a downward spiral of issues if you don’t keep the muscles around the knee joint strong and mobile. Most often muscles will atrophy or lose flexibility causing the mechanics in the knee as well as joint above and below it to be adversely effected.
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