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benefits of drinking water while working out

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benefits of drinking water while exercising

Water

Water constitutes 60% of the components of the body and is considered one of the largest components of blood; Where it reaches 90%, and it is one of the important elements for the vital functions of the body, and the body usually gets part of the water it needs through foods with a high content of it, but the largest percentage comes from drinking water, and various drinks, and it is worth noting that the body loses water daily through sweating and urination, so it needs to replace the lost quantities by drinking water constantly, and drinking water instead of soft drinks can help lose weight.

Benefits of drinking water while exercising

Drinking water in sufficient quantities during exercise helps to increase the athlete’s sense of comfort, and this enables him to perform the exercises more effectively and for a longer period; Where the heart can pump blood to the body without the need to make a great effort, and therefore oxygen and nutrients are transferred more efficiently to the muscles that are used during exercises, and this contributes to increasing the body’s energy and performing exercises more easily, and on the other hand, the body loses water during exercise Through breathing or sweating, the athlete may become dehydrated, and in this case, he may become dizzy and lethargic, and the muscles will not work well, and this can lead to an increase in muscle spasms; Where the water enters many basic chemical reactions in the body.

hydration for athletes

The recommended amount of water during exercise

It is recommended to drink water continuously during the day before exercise, and water should be drunk during and after exercise as well. To determine the amount of water an athlete needs, it is recommended to weigh the body before and after performing the exercise; Where you should drink 470-590 milliliters of water for every half kilogram of weight lost, and it is worth noting that there is no need to drink sports drinks during exercise; Unless you do exercises for very long times outside, it is possible to follow the following tips to get enough water during exercise:

  • Drink 443-590 milliliters of water one to two hours before starting the exercises, and this amount is equivalent to approximately two to two and a half cups of water.
  • Drink 236-295 milliliters of water a quarter of an hour before exercise, which is equivalent to one to one and a quarter cups.
  • Drink 236 milliliters of water during exercise, approximately every 15 minutes.

the importance of drinking water daily

Other benefits of drinking water

The body needs water to perform its various functions, and there are several benefits that water provides to the body, including the following:

  • Moisturizes the joints: Water constitutes about 80% of the components of the cartilage in the joints and vertebrae of the spine, and dehydration of the body can reduce the ability of the joints to absorb shocks in the long run, and this causes pain in the joints.
  • It forms saliva and mucus: drinking water contributes to maintaining oral hygiene, and saliva helps digest food and keeps the mouth moist, while mucous substances keep the nose and eyes moist.
  • Maintains the skin: dehydration affects the skin and makes it more susceptible to skin problems and wrinkles.
  • Promotes the health of the brain and spinal cord: dehydration of the body can affect the structure and functions of the brain; Which can lead to disturbances in logical thinking.
  • Helps Digestion: The digestive system needs water to function properly, and the body’s exposure to dehydration may lead to several digestive problems; Such as constipation and increased acidity of the stomach, and these symptoms can lead to an increased risk of heartburn and peptic ulcers, and on the other hand, the basic nutrients dissolve in water, which facilitates their transfer to various parts of the body.
  • Maintains blood pressure: A lack of water in the body can lead to an increase in blood density, which leads to an increase in blood pressure.
  • Maintains the work of the airways: Dehydration can worsen the symptoms of asthma and allergies because the body in a state of dehydration obstructs and closes the airways to reduce the amount of water lost by the body.
  • Reduces the possibility of kidney damage: The kidneys help regulate fluids inside the body, and a lack of water may lead to kidney problems; such as stones, and other diseases.
  • Maintains body heat: When the body temperature increases during exercise, the water stored in the middle layers of the skin moves to the surface of the skin in the form of sweat and evaporates, which reduces body temperature, and scientists indicate that when water is lacking in the body, this leads to an increase in heat, On the other hand, consuming sufficient amounts of water during exercise can reduce physical stress in the event of heat stress.
  • Reduces weight: Drinking water instead of high-sugar drinks can lead to weight loss, and drinking water before meals can help increase the feeling of satiety and thus reduce the amount of food.
  • The body gets rid of waste: the body needs water to sweat, and excrete stool and urine.

Tips to drink more water

There are several tips to facilitate increased drinking water, and among these tips are the following:

  • Drink water or liquids with snacks and main meals.
  • Eat fruits and vegetables rich in water.
  • Keep a water bottle on all day, in the car, at work, and home.
  • Choose drinks that have a pleasant taste, and that is compatible with the goals of the diet, such as drinks without calories.
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