Many people think that if they just drink one or two glasses of water per day it is sufficient to keep them hydrated, whether they are exercising or not, and that is just plain uninformed.
Not drinking sufficient water on a daily basis will make you dehydrated; in actual fact you are most probably at least partially dehydrated right now, because it only takes a drop of around 2% in hydration levels for dehydration to start setting in.
Whether you sit behind a desk all day, are on your feet serving customers behind a bar or at a supermarket till, you need to drink water throughout the day to avoid dehydration. This is because even if you are mostly inactive, one does not only lose water via sweating, but also via urination, bowel movements, and even just breathing.
Although around 70% of the human body consists of water, which is spread throughout the body, it cannot store water therefore it is vital that you replace the water that you lose throughout the day just doing normal things. Dehydration causes a dry mouth, fatigue, headaches, cognitive impairment, blurred vision, dry skin, dizziness, muscle cramping, and more.
If you are exercising it is vital that you drink more water because not only are you losing more water from sweating, which the body does to maintain core body temperature, but also through rapid breathing. The more you sweat the more dehydrated you will become, and this will cause your muscles to cramp, which will affect your performance and could also cause injury as when your body is dehydrated it will pull water from various places, including from the cells in and around the joints where it usually cushions and protects.
How much water you need to drink depends on your age, gender, body-weight, lifestyle, health status, humidity levels, and other personal circumstances. It is best to, in addition to your normal daily water intake, also drink a glass or two of water around two hours before exercising and again afterwards; if it is prolonged exercise such as a marathon then you must drink water during the exercise as well.
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