Hydration for Exercise Performance
Hydration for Exercise Performance
Hydration is critical to exercising effectively and safely. Whether you are a professional athlete or just starting, hydration is vital to your ability to perform optimally. Research into hydration has revealed several factors that can influence an individual’s hydration needs, ranging from physical environmental conditions to exercise intensity and duration. Let’s dive deeper into the why and how of proper hydration for optimal exercise performance.
Why Hydrate?
It is common knowledge that water makes up much of the body – anywhere from 55% to 75%. The human body utilizes water for many functions, such as lubricating joints, aiding digestion, regulating temperature, transporting nutrients, removing toxins from our system, and cushioning and protecting organs. When we don’t get enough water, our bodies cannot perform these essential functions properly. Additionally, our bodies need even more water during physical activity to stay calm and lubricated to perform at our best. When we don’t get enough fluids, our bodies become dehydrated, leading to fatigue, decreased performance levels, cramps, dizziness, headaches and nausea.
How Much Should You Drink?
The amount of water each person should consume depends on their needs; however, general guidelines suggest drinking 8 to 10 glasses per day, around 2 litres. During exercise, you should drink an additional 500ml to 1 litre per hour, depending on the duration and intensity of training. Remember that sports drinks with electrolytes can be beneficial during intense bouts of physical activity lasting longer than an hour as they help replace lost electrolytes from sweat. It is also important to note that when you feel thirsty, you are already dehydrated, so always stay ahead!
Xtra Protein Conclusion:
Proper hydration is vital in optimizing exercise performance and safety. Knowing how much fluid your body needs before engaging in physical activity and staying ahead by regularly hydrating throughout the day will help ensure you have a safe and successful workout routine. So drink up! Your body will thank you!
Some supplements can help you stay hydrated during exercises iso-tonic, Amino & BCAA. Xtra Protein has just launched the Chiefs Spring Water REFRESH in Singapore. Learn more about REFRESH.