Your body is made up of mostly water, which makes hydration a key part of staying healthy. Staying hydrated keeps all the cells in your body working properly, including the ones that help keep your heart beating, muscles moving and digestive system functioning. If you are dehydrated, you may experience fatigue, headaches or dizziness because not enough blood is flowing to your brain or muscles. But, why do you need to stay hydrated?
You lose water through sweat, urine and when you breathe (through evaporation). You also lose electrolytes—minerals like calcium and sodium—when you sweat heavily from exercise or heat stress. The amount of water needed to replace these losses depends on how much fluid was lost, as well as how quickly it was lost (and if it was just fluid or electrolytes too).
How much water should I drink?
The answer to this question depends on several factors, such as activity level and the environment you live in. But to generalize, most people should aim to drink at least eight glasses of water per day. Do you know how much eight glasses of water is? It’s about 2 liters or half a gallon! That might sound like a lot, but your body is mostly made up of water—as much as 60% of your body weight! You need water for digestion and nutrient absorption; temperature regulation; muscle function (including the heart); and joint lubrication. When you don’t get enough fluid from food or liquids, the body becomes dehydrated.
How do you know if you’re getting enough liquid? The color of your urine will tell you: Pale straw color = good; dark yellow or amber = bad. Also, keep in mind that alcohol and caffeine can increase your need for fluids and dehydration if consumed in large quantities (think more than 5 drinks/day).
How can I tell if I’m dehydrated?
If you’re concerned that you might be dehydrated, pay attention to these physical signs:
- Pale, cool, clammy skin
- Dry mouth and/or dark-colored urine
- Dizziness, lightheadedness, or fatigue
- Feeling irritable or confused
- Headache (yay!)
- Dry skin, eyes, or nose
- Nausea or vomiting
What should I avoid drinking before, during, or after a workout?
When it comes to choosing the right drink, avoid sports drinks that are high in sugar and alcohol. These can dehydrate you even more and cause fatigue or cramping. Avoid sodas if you’re worried about staying hydrated before and during a workout, too.
While caffeine is technically a diuretic, a small amount of caffeine (about 25-50 grams) won’t have much impact on your hydration levels when consumed with water. You can also opt out for healthy energy drinks like FENIX CXT! The perfect option to fuel your day, get mental clarity and lucidity without losing electrolytes.
What should I drink before, during, or after a workout?
For many people, the best thing to drink before, during and after exercise is water. A sports drink can be helpful in some situations, but only if you have undertaken a long period of very strenuous exercise (for example 90 minutes or more of continuous activity). None of us need sugar-sweetened beverages for a workout. Not even for a marathon – sugar-sweetened beverages are not good for anyone’s health. Alcohol is certainly dehydrating – and we don’t want that!
Pre-exercise: A glass of water around 30-60 minutes prior to exercise will help ensure your body has some fluid stores before starting.
During exercise: Take regular sips while exercising rather than gulping large amounts between sets or laps.
Post-exercise: If you feel thirsty during recovery then have another glass of water or two, particularly if it was a moderately to heavily sweaty session, as these sessions deplete our fluid stores more significantly than light sessions do.
Staying hydrated is important for your overall health and well-being.
Hydration is important for your health, and staying hydrated can help you feel better during exercise.
When you’re active, your body requires more water to keep cool. You’ll be using up more energy than you would on a regular day and the goal is to replace that lost energy through proper hydration.
Everyone needs different amounts of water based on their individual needs, but doctors recommend drinking 16 ounces of fluids two hours before exercising. Aim for 10 to 20 oz during your workout, depending on how long it lasts, and then drink another 8 ounces after finishing up.
If you’re in a colder climate with lower temperatures, it may be harder to notice the effects of sweat evaporating from your skin so remember to stay hydrated even when you don’t feel the heat that much!
See? There is a science to keeping your body on point for your workouts and daily routines. Never underestimate the power of a good glass of water and give your body the nutrients it needs, the natural way, with ORGANO.
Founded in 2008 as Organo Gold, ORGANO™ is dedicated to bringing the benefits of the earth’s nutritional riches to people throughout the world via its premium products that can be used daily to help to achieve a more energetic and healthier lifestyle.