The human body consists of 70% water, and this fluid balance is critical to the body being able to function at its peak. If the balance is not maintained, it means that critical work that various cells and organs do that is dependent on the presence of sufficient water cannot be done.
This may not sound that bad, until one realises that every single cell in the body needs water!
The fluid balance in the body is not constant, as we lose water all the time due to sweating, urinating, breathing and via various other means. This means that we have to drink water regularly in order to replace the water that the body has lost, to prevent dehydration.
Dehydration happens in stages, and what most people do not realise is that by the time we actually feel thirsty we are already around 2% dehydrated. At this stage we have mild dehydration, which could cause thirst, flushed skin, dark coloured urine, a dry mouth, difficulty producing saliva, fatigue, mild headache, chills, dizziness, and reduced appetite.
If one does not drink water and rehydrate at this stage, the dehydration will progress, and with only 5% fluid loss, symptoms include decreased sweating and urination, increased heart rate, respiration and body temperature, extreme fatigue, muscle cramps, severe headaches, nausea and constipation, neurosensory disturbances (tingling, numbness).
By the time 10% of body fluid is lost, severe hydration sets in, and emergency help is required. Symptoms of severe hydration include muscle spasms, vomiting, rapid pulse, dim vision or temporary blindness, painful urination with very low urine volume, confusion, respiratory depression, neuromuscular seizures, chest pain, and eventually a coma.
Drinking Water During Exercise is Essential
It is essential to drink water more often when exercising so that you do not get dehydrated, whether you are a serious athlete or just someone who exercises at the gym once or twice a week. Losing just 2% of your bodily fluids can affect your performance by as much as 25%. Drinking water during exercise is essential if you want to get the best out of your workout!
It is important that you drink water before you start any form of exercise, as you will not get a good workout or give a good performance on the sports field if you start out already dehydrated. In a study done by trainer Amanda Carlson on college football players getting ready to take part in a major NFL scouting event, it was found that around 98% of them were already dehydrated when their morning evaluation was done.
Drinking water before you start any form of physical exercise will ensure that you will be able to exercise efficiently. Drinking water ensures that your entire body remains lubricated and able to work at peak level. Drinking water before, during and after your exercise routine will ensure that you get a good workout, do not get cramps, and can perform at your peak for much longer.
Benefits of Drinking Water When You Exercise
If you exercise while dehydrated you will tire more easily, will not be able to give of your best, your body will revolt, making your muscles cramp and you will slow down mentally. Should you sustain an injury while dehydrated, it will take your body longer to heal.
Conversely, drinking water before, during and after exercise will ensure that you remain fully hydrated, which means that you will be able to give more, work out for longer, and exercise more effectively. Your heart will not have to work as hard to pump the necessary nutrients and oxygen to those parts of the body that need them, and you will find the exercise regimen much easier.
Drinking water when exercising is critical, and if you have a home water cooler or an office water cooler, or your school, college, sports club or gym has a water cooler, you will have access to fresh, toxic-free, chilled water at all times. This means that you can drink water before exercising, fill your water bottle to drink water while exercising and then drink water again once you are done exercising.
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