Staying Hydrated for Better Training

Staying hydrated is essential for overall health - drinking water before, during and after working out is essential. Proper hydration can help keep energy levels, maintain focus, and help you perform at your best. In this article, we will list some of the benefits of staying hydrated when training, and some tips on staying hydrated during workouts.

Benefits of Staying Hydrated

There are several benefits to being hydrated during your workouts. These benefits include:

Increased Energy

When you are properly hydrated, your body will be able to keep up its feeling of energy. You can exercise for longer periods and less likely to hit a wall. 

Better Focus

When you are dehydrated, your brain may have a more difficult time functioning, leading to a lack of concentration and focus. 

Improved Recovery

Being adequately hydrated will allow you to recover faster and replenish what you lost. The more fluid, the easier nutrients can pass through different tissues.

Increased Capacity When Working Out

Being dehydrated even by a few percent can lead to a reduction of your VO2 max. This will decrease work output and ability to perform. Diminished VO2 output will rob someone of their ability to perform.  

Tips for Staying Hydrated During Your Workouts

Drink water, even with some electrolytes to help maintain some hydration in your system. Drink water before, during, and after your workout. Before will help keep tissues hydrated and ready for performance.  

Avoid Dehydrating Beverages

Drinking large amounts of tea, coffee, and alcohol can cause dehydration. Try to avoid these shortly before a workout and choose water instead.  

Eat Hydrated Foods

People get a lot more water from their food than they would believe. Fruits and vegetables are high in water content, making them an excellent adjunct to water. Watermelon, oranges, and cucumbers are excellent examples of fruits that are high in water content.  

How Much Water Is Recommended When Exercise?

According to American Academy of Family Physicians, here's how much water you should be drinking before, during, and after your workouts.

• Before your exercise, it is recommended you drink 17-20 ounces of water 2 to 3 hours before exercising, and 8 ounces of water 20-30 minutes before your warm-up.
• During your workout, take small sips of water, depending on the intensity of activity, to not feel too full. Ideally, you should drink Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
• Don’t forget to drink water after your workout is complete! Ideally, you should drink one and a half times the fluid you lost while exercising.

Symptoms of Dehydration After Exercise

How do you know if you’re not getting enough water for your workout? Here are some symptoms of dehydration to look for:

• Dizziness
• Fatigue
• Muscle cramps
• Sore muscles
• Dry mouth
• Dark-colored urine
• Lack of sweat

If you experience these symptoms, you must level up your water intake!

Make Sure to Keep Salt in Your Diet

Water follows salt is a saying that echoes back to EMT school for me. When you are sweating, your body is losing salt. If you have a diet that is selectively eliminating this electrolyte, you may be setting yourself up for cramps.  

Closing Out: Hydration and Training

Proper hydration will help you to recover faster, avoid fatiguing easily, and help you stay focused during your training. Staying hydrated should remain at the top of mind as you train. Remember to plan ahead and fill up your water bottle before going to the gym in case you cannot get a refill there.  

Have more questions about hydration and training? The sports and athletic performance PTs at White Wong can help.

Contact our Las Vegas physical therapists today!