If you’re hellbent on achieving your fitness goals this year and putting your best foot forward in working out with all your might, you shouldn’t forget to drink enough water. The capacity to perform at one’s best during a training session may deteriorate over time if one does not drink enough water.
Sports performance decreases as a result of one’s hydration status, which has a substantial impact on both physical and mental function. If severe enough, both overhydration and dehydration will impede performance and pose a health concern.
So, how can you know if you’re not getting enough fluids? You may feel weary, dizzy, and have a dry mouth and lips if you exercise vigorously without paying attention to your water intake.
We lose a lot of water and body salts while working out, which can lead to dehydration, which can be harmful to our health. So, if you’ve been exercising every day, you should know how much water you should drink during your workout,” says Mukul Nagpaul, Fit India Movement Ambassador and Founder of Pmftraining.
According to Harvard Health, most adults should drink four to six cups of fluid per day. The American Council on Exercise suggests that you drink the following when exercising:
- 2 to 3 hours before working out, drink 17 to 20 ounces (500 to 600ml) of fluid
- Drink an additional 8 ounces (230ml) 20 to 30 minutes before beginning your activity.
- During exercise, drink seven to ten ounces (300ml) every 10 to 20 minutes.
- After a workout, 8 ounces (230ml)
While these are broad guidelines, each individual is unique. Water consumption varies depending on your body type, weight, gender, external temperature, and how you breathe and sweat.
“It’s critical to stay hydrated throughout any workout, whether it’s a one-hour HIIT class or a full-fledged marathon. Make sure to stay hydrated throughout the day by drinking the necessary quantity of water and then fueling your muscles with another glass or two afterward. If you don’t want to drink in class, you can probably skip it if you’ve been drinking regularly all day and aren’t thirsty in class “Nagpaul expresses his opinion.
Consult your doctor if you’re unsure about how much water you should drink per day or when exercising. “He or she will be able to provide you more with tailed instructions,” the expert explains.