Drinking enough water during exercise is essential for optimal endurance and strength. Those who are sufficiently hydrated prior to working out, experience less cramping, increased energy levels and even faster muscle recovery. Sounds simple and yet most studies on the subject reveal high rates of dehydration among those who exercise and/or play sports, even among experienced athletes.
Dehydration Among Exercise Enthusiasts is Widespread
- An analysis of hydration levels in NFL football players prior to a game revealed 98% of athletes were not sufficiently hydrated.
- Another evaluation measuring water repletion in cyclists during a 10-mile race revealed great underestimation of the amount of water needed.
Most people underestimate the amount of hydration needed for optimal workout performance. Just a one percent loss in body water weight throws off your heart rate and limits your body’s capacity to regulate temperature. A two percent loss in body water weight is the threshold for decline in workout performance. A five percent loss of water is associated with a 30 percent decrease in performance during endurance exercise.
High intensity exercise is further impacted by dehydration. Hard interval training performance, for example, has been shown to decrease by up to 45 percent with a loss of only 2.5% in body water weight.
How Dehydration Impacts Workout Performance
Bodily functions that impact exercise performance work better when properly hydrated. These include blood flow, joint movement, energy storage and thermoregulation, or the way our bodies handle temperature changes.
When you do not drink enough water, your body has to work harder to achieve these functions, resulting in unnecessary fatigue. The fatigue resulting from dehydration takes away from your workout performance.
Tips to Stay Hydrated
So, how do you achieve optimal hydration to boost your workout performance? Drink plenty of water prior to exercise and in between sessions. Staying hydrated regularly will help ensure that water levels are replenished after exercise sessions. WebMD recommends the following formula:
- 15 to 20 ounces of water one to two hours pre-workout
- 8 to 10 ounces of water 15 minutes pre-workout
- 8 ounces every 15 minutes during workout
Be sure to factor in hot temperatures and excessive sweating. Weigh yourself prior to and after working out. If you lose body weight during a session, that is a good indicator you lost water weight from sweating during exercise and need to replenish.
Top Symptoms of Dehydration
Still not sure if you are adequately hydrated? The following symptoms are early indicators of dehydration and sure-fire signs you need to up your water intake:
- Thirst
- Decrease in urination
- Early onset of fatigue during exercise
- Faster heart rate & breathing than normal
- Headache
Water intake is an essential aspect of any workout nutrition plan. Core Results Personal Trainers are fitness professionals who understand the importance of hydration and its impact on workout performance. Meet our team of experienced trainers today.
