Hydration, Hydration, Hydration!
Water is a vital part of the body. It is needed for every single cell in our body for all of our organs to function at an optimal level. The body itself contains up to 60% of water, where the brain and heart contain approximately 75% water, and the lungs are about 83% water content! So, needless to say, adequate hydration is important in any circumstance. Dehydration can present itself in many different ways; constipation, fatigue or tiredness, high blood pressure, brain fog, headaches, dizziness, or even fainting. Hydration is an important part of any fitness goal and should be consumed before, during, and after exercise. Neglecting to stay hydrated may cause secondary issues that will directly affect your workouts.
Symptoms of Dehydration During Physical Activity
Now that we know about some of the general signs and symptoms of dehydration, let’s dig into how dehydration can affect your workouts:
| • Decreased Energy Your cells run on ATP which is produced by the mitochondria (the energy powerhouses inside the cells). The process where dietary carbohydrates are converted to energy via the ATP cycle can not happen without a properly hydrated digestive system and cells. (Picture your cells as a shriveled up raisin vs a ripe, juicy grape!) This can leave you feeling tired or easily fatigued during a workout. |
| • Reduce Mental FunctionBecause the brain is made up of approximately 75% water, being dehydrated can affect its ability to function at optimal levels. During workouts, dehydration can affect; motor control, decision-making, and concentration. |
| • Increased Heart RateBlood volume decreases when the body is dehydrated. To compensate, the heart needs to pump harder and faster to ensure the blood is getting oxygenated and able to travel The amount of blood circulating through your body, or blood volume decreases when you are dehydrated. To compensate, your heart beats faster, increasing your heart rate and causing you to feel palpitations |
| • Muscle Cramping If you become dehydrated during workouts you may start to experience muscle cramping or the ever-familiar stomach stitch. |
How to Tell If You Are Hydrated?
By the time we feel thirsty, the body is already at a 2% hydration deficit so sometimes this isn’t the most effective tool to check for hydration. One of the easiest ways to tell if or how dehydrated we are is to look at the colour of our urine. If you determine that your urine reading is anywhere between numbers 4-6, consuming more water during the next 24 hours will help get your fluid balance back on track by drinking a few extra cups of water between meals until your urine color returns to the 1-3 range.
Tips To Stay Hydrated During Exercise
Sipping throughout your workout will help keep your fluid balance in check, but a great tool to detect how much water you’ve lost during your workout is doing so by weight:
| Weight (before exercise) — weight (after exercise) = fluid lossExample: If you weigh 150 lbs before exercising and weigh 148 lbs after exercising, you have lost 2 lbs of water weight. To replace the water loss, drink 24 oz (3 cups) for every lb lost. So, 24 ounces X 2 lbs = 48 ounces (or 6 cups of water). |
Sports Drinks vs Water
Sports drinks may have a time and a place; they have electrolytes such as potassium, sodium, calcium, magnesium, phosphorus, and chloride needed to replenish the body in addition to the water itself to replenish the cells, but sometimes there are concerns with common store-bought sports drinks. Unless you’re a competitive or endurance athlete, the amount of sugar in the beverage itself can be excessive and not necessary for the amount of exercise we regular folk will be engaging in. The amount of sugar in these beverages is sometimes up to the excess of 76 g per 35 oz serving. This much sugar intake on a regular basis may be responsible for weight gain or blood sugar imbalances in the long run. Even the sugar-free versions of these drinks may be problematic with the sugar substitutes used. Acesulfame, as an example, may be linked to neurological and microbiome disruptions and has also been found to contain carcinogenic properties.
The designs for Health has a really good quality electrolyte drink powder and there are many other professional brands that have great electrolyte powders!!!!
ALWAYS CHECK WITH YOUR DOCTOR BEFORE STARTING ANY NEW PROGRAM OR TAKING ANY SUPPLEMENTS!!!
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