WHY IS STAYING HYDRATED IMPORTANT?
While it might appear trivial, the importance of consuming water is underpinned by significant reasons. There are several advantages to staying hydrated, including:
- Increased energy levels
- Support for mental clarity and activity
- Enhanced thermo-regulation
- Improved movement, recovery, and agility
HOW MUCH WATER SHOULD YOU CONSUME DURING EXERCISE?
Individual requirements vary, but there are basic guidelines to help determine the appropriate amount of water for physical activities. Follow these simple tips to ensure proper replenishment and hydration before, during, and after a workout:
- Weigh yourself before and after exercising to assess sweat loss.
- Sweat rates typically range from 500mL- 2.5L/hour during exercise.
- Aim to consume 200 - 300mL of water every 20 minutes of exercise.
- Replenish additional water lost after completing your workout.
KEY ADVANTAGES OF ADEQUATE HYDRATION
- Improved Circulation: Enhances the delivery of oxygen and nutrients to working muscles, aiding in the removal of metabolic by-products and waste from muscles, while replacing lost fluids due to sweat.
- Improved Muscle Function: Well-hydrated muscles perform more efficiently compared to dehydrated ones. Dehydration can deprive muscles of electrolytes, leading to cramping.
- Regulated Blood Pressure: Sustained hydration helps maintain blood pressure during exercise, preventing the heart from working harder to uphold normal blood pressure levels.
- Reduced Risk of Injury: Dehydration contributes to muscle fatigue, elevating the risk of injuries. Staying hydrated mitigates muscle fatigue, lowering the risk of injury.
APPROPRIATE GEAR
When on the go, it's essential to carry water or your preferred hydration beverage with you. Whether you're walking, running, hiking, biking, or training, we've got you covered.
