During the summer we all become thirsty, however is it important to stay hydrated in the winter? Yes it is, your bodily and water functions it enables, if you often exercise it is very very important, water is a force that aids delivery nutrient in our body’s, it also aids in waste removal. Water helps maintain our body temperature, water serves as a source for sweat.
Water cushions our tissue and organs, also lubricates our joints, we lose in the neighborhood of 60% of our bodies’ water through our urination, up to 90% can be lost from sweat during exercise. Depending on the environment, our sweat output can change, Even though in the cool-weather months we are not sweating as much, it’s alway important to replenish constantly.
It is a good idea to monitor your body weight before and after you exercise, let us say you lose a pound from that day of exercise, you always should replace one pound of weight lost with two to four cups of water. Keep an eye on the color and volume of your urine. A small volume of dark colored urine is telling you that you are not drinking nearly enough water.
Adequate intake for men and women over 18 years of age is 3.7 liters (125 ounces) for men. Women should consume 2.7 liters (91 ounces).However, let us remember every individual is different, based on activity level, age, climate, and daily activities.
Before exercise, you should consume 16 t0 20 ounces of water two to three hours prior. About 10 to 20 minutes prior, you should consume 7 to 10 ounces, typical glass size.
During exercise, the goal is to match urine and sweat output with fluid input. Try to be aware of how much you are losing (via sweat and urine) during your workouts. Typical recommendation is 7 to 10 ounces of water every 10 to 20 minuter. For long-duration more than 60 minutes this is very important.
I sincerely hope this have given you some insight into how important water is for your body and your workouts
Humbly your Paul Earl
May your workout be all that you want it to be.