Written by: Ethan Kanofsky
It's common knowledge that in order to survive, drinking water is a necessity. Even then, many people still struggle to drink a healthy amount of water. Some substitute water with another substance or are simply unaware how much water is necessary each day. In regards to fitness, staying hydrated is vital in order to take advantage of each training session. The benefits of hydration are as follows...
Water keeps every system in your body running properly. According to Harvard Medical, staying hydrated keeps many parts of your body in check. Such as...
carrying nutrients and oxygen to your cells
flushing bacteria from your bladder
normalizing blood pressure
protecting organs and tissues
regulating body temperature
maintaining electrolyte (sodium) balance.
As you can see, the benefits to staying hydrated are broad and incredibly beneficial.
How much water do you need daily?
Here are the recommended averages:
Women: ~ 90 oz / day
Men: ~ 125 oz / day
When engaged with sports or exercise:
Before: ~ 20 oz
During: ~ 8 oz for every 15 min of exercise
After: ~ 20 oz for every pound lost
Obviously there is no one-size-fits-all answer when it comes to hydration as water-intake depends on the person and their lifestyle. You should check with your doctor to determine the right amount of water for you. Remember, when you feel thirsty you are already beyond dehydration. Many assume that as long as they aren't thirsty they are not dehydrated, this is a common misconception.
In order to stay hydrated, drink water first thing when you wake up in the morning. Your body dehydrates when you sleep, and this helps to replenish your hydration. You can also drink water at every meal as well as in between. Keeping a water bottle on-hand that you can repeatedly finish and refill serves as a good reminder. This also helps you keep track of your water consumption to ensure you drink the right amount of water each day. Drinking water at social events, in between alcoholic beverages, and with medicine is also important! Use these tips to help you stay adequately hydrated throughout the day.
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