The human body is 70% water, but we sweat a lot of that out when exercising so it is vital that we drink water regularly to avoid dehydration. Intense exercise in hot weather can result in one losing up to 3 litres of body fluid via sweating.
This constitutes virtually all the water in the bloodstream, making the body take water from the tissues in order that the blood can continue to flow throughout your body.
Dehydration causes all kind of problems, including, fatigue, dizziness, weakened muscles, muscle spasms and cramping, dry mouth, thirst, dry eyes, kidney problems, shrivelled skin, headaches, anxiety and more. Severe dehydration can even cause heat stroke, unconsciousness, a coma and eventual death.
Although the whole notion of everyone drinking 8 glasses of water per day has gone out the window, we still need to ensure that we remain hydrated in order to function optimally. One needs to drink water throughout the day, but the precise amount depends on climate, body weight, age, exercise, health, and a number of other factors.
One thing is for certain though, and that is everyone needs to drink water before and after exercising to avoid dehydration. If you are going to be exercising for an extended period of time you should also drink water during the exercise. Do not gulp it down but sip slowly.
It is recommended that you drink water at least an hour before exercising because it takes that long for the brain to register the water. Thirst is not the only sign of dehydration; a very simple test to check your hydration level is to watch your urine. If your urine is darker in colour than lemonade or has an odour, chances are you are dehydrated and need to drink water.
Remember to also drink ample water after your run, game or workout, as you will need to rehydrate to prevent feeling fatigued, headachy and thirsty. Although the best way to hydrate the body is by drinking water as it is what your body needs to function at its peak, a beer after a heavy workout is not a bad idea according to researchers at the University of Granada in Spain. The reason for this is that the carbonation in the beer quenches thirst quicker. Beer also contains carbohydrates which replenish the calories that you lost while exercising.
It is best to make drinking water regularly throughout the day a habit so that you are constantly well-hydrated. This way you will ensure that you remain healthy and your body and brain are capable of working at 100% capacity all of the time.
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