Human body is made up of 60% water and this implies the critical role of water for general health. Similar to how water is the elixir of life, it is also critical for positive outcomes from a good nutrition program. While we keep instructing individuals to keep themselves hydrated before, during and after a workout program, what exactly is the effect of hydration on workout performance?
- Control body temperature: When body temperature rises, our body is subjected to stress which affects the body’s energy systems. This can affect the proper functioning of our body and performance too.
- Control blood pressure: Controlled blood pressure keeps the heart rate under normal control which is essential for keeping stress under control during training and recovery. If this is not achieved, the excess stress on the body can result in inflammation and affect body performance and recovery too. Inflammation can be good/bad to our body depending on various factors that are elaborated at www.firsteatright.com.
- Manage essential energy nutrients: Fluids help in the transport of essential nutrients such as carbohydrate, protein, fats and other nutrients needed by the body for energy. Fluids also help in the removal of metabolic wastes that are produced as a result of vigorous workout sessions from the human body.
There is more to efficient body performance than just relying on training. One must have an excellent nutrition plan, adequate rest and plenty of water to keep the body in tip-top shape. While clients may focus on one or many of these factors, most of them are sure to miss out on the importance of hydration as a priority of a training program. This puts the client in the dangerous clutches of dehydration which can lead to injuries, heat illness and hyponatremia, a condition characterized by excessive loss of sodium and electrolyte imbalance. Worse, dehydration can cause problems to our primary goal of general health, as exercise becomes a strenuous affair due to the increased strain on the body.
Depending on the intensity of the workout session, duration, sweat rate and performance ability, one needs to plan his/her hydration program:
Pre-workout: Drink 3 to 4 glasses of water two to three hours before exercise and 1.5 glasses of water some 20-30 minutes before exercise.
During workout: Drink 1.5-2 glasses of water every 10-20 minutes during exercise.
Post workout: Drink 1.5 glasses of water some 30 minutes after exercise. Drink 3-5 glasses of water for every 0.5 kilograms of body weight lost during exercise.
Just like the way you diligently follow your meal plan (it can be for weight loss, fat loss or muscle loss), you should stick to your hydration plan too. Fulfilled hydration targets helps in optimal performance outputs, but these targets are ignored most of the time by most of the individuals. It is in our hands to utilize such ideologies to maximize output and benefit from a fitter body.