Why your workout loves hydration (and you should too!) - Notes from this month's MAC Blog Contributor, Fitness Professional, Nina Fanning:
Drinking enough water seems to be a no-brainer yet many of us still aren’t consuming a healthy minimum. So, what happens when we exercise and we are missing the mark on optimal hydration?
To answer this, let’s look at why our bodies require even more water during exercise. Lean muscle in the body is made up of around 70-80% water and it’s ideal to maintain this distribution of water in muscle tissue in order to function efficiently. When we work out and dehydration occurs, muscle tissue loses too much water and becomes unable to contract effectively, which reduces muscle performance and can be associated with decreases in strength and endurance. Water also helps deliver oxygen throughout the body’s many systems, it regulates body temperature (think sweating and breathing), lubricates the joints to help keep them protected and it can help in the recovery process of muscle repair. When we are physically active, drinking more before and after is absolutely essential for better function and health optimization.
The ideal water intake before, during and after workout should include:
- 16-20 ounces of water two – three hours before exercise
- 8 ounces of water 20-30 minutes before exercise
- 8-10 ounces every 10-20 minutes of exercise
- 8 ounces 30 minutes after workout
Next time you think you are thirsty…you might already be dehydrated. So, drink up. Cheers!