How does proper hydration impact my workouts?
Q: What are your thoughts on drinking water and exercises? I sometimes have trouble drinking more water, especially in the summer, and was wondering if you think all the talk about the effects of not drinking enough water really has that much impact on my fitness plan?
A: If there was one piece of advice I could give you that will impact every aspect of your training in a positive way it would be to make sure you drink enough water. As summer approaches, the heat and humidity that come with it will place greater hydration demands on your body. It’s important to understand the benefits of drinking enough H2O. Below are just a few things that properly hydrating will do for your health, results and your self control.
Energy
One of the best ways to boost physical and mental energy is to drink enough water. Water helps shuttle oxygen and other nutrients to your cells, and it also help the heart beat, pumping blood more efficiently throughout your body. Proper hydration also helps mental focus and affects your mood in a positive way, all of which are essential to getting a good workout and staying on track with your fitness plan.
Hunger control
Many people often confuse hunger with thirst and end up consuming lots of empty calories to try to satisfy cravings. If you’re drinking water frequently throughout the day, you will feel more full and be less likely to eat between meals. Proper hydration also helps to stabilize important hunger hormones and gives you greater control over what you choose to eat. The next time you’re having a hard time following a sensible diet before giving in to guilty pleasures, drink 16 ounces of water, and chances are the hunger will pass.
Reduced risk of injury
Water helps stabilize and lubricate the joints. If you don’t drink enough water, you may put connective tissue under stress and risk unnecessary injuries. Cartilage is made from approximately 80 percent water, so in order for it to stay flexible and resilient, water requirements must be met on a daily basis. In addition, failure to drink enough fluids will also reduce your ability to sweat properly and can lead to an increase in body temperature and any number of heat-related illnesses.
Weight loss
One of the best ways to increase your metabolism and teach your body to burn more calories is to be sure that you drink enough water. Water is essential to life, and it also helps the liver metabolize fat and aids in weight loss and is essential for the body to be able to withstand tough workouts. It’s also is a great way to control cravings and avoid eating empty calories, as it helps you feel full and satisfied.
Performance
Your muscles are made up of approximately 80 percent water, so even if they are mildly dehydrated, they will not perform at optimum levels. Strength loss, fatigue and decreased endurance are just a few of the side effects that will lead to a lackluster performance and possibly injury during your workout or favorite sport, so if you want to be at your best, proper hydration is essential.
Experts recommend eight to 10 glasses of water a day, but it’s important to remember that warm weather, medications and caffeine consumption can increase water needs, so be sure to adjust accordingly.
