Do you know the importance of drinking water during exercise?

Drinking sufficient amounts of water during exercise helps increase the athlete's feeling of comfort, and this enables him to perform exercises more effectively and for a longer period, as the heart can pump blood to the body without the need to exert great effort, and thus oxygen and nutrients are transported more efficiently to the muscles used during exercise.

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This contributes to increasing the body's energy, and performing exercises more easily. On the other hand, the body loses water during exercise through breathing or sweating, and the athlete may become dehydrated. In this case, he may suffer from dizziness and lethargy, and the muscles will not work as efficiently. This can lead to increased muscle cramps, as water is involved in many of the body's basic chemical reactions.

What is the recommended amount of water during exercise? It is recommended to drink water continuously throughout the day before exercise, and also during and after exercise. To determine the amount of water an athlete needs, it is recommended to weigh the body before and after exercise. You should drink 470-590 milliliters of water for every half kilogram of weight lost. It is worth noting that there is no need to drink sports drinks during exercise, unless you exercise for very long periods of time outside. It is possible to follow the following tips to get enough water during exercise:

Drink 443-590 ml of water one to two hours before starting your exercise. This amount is equivalent to approximately two to two and a half cups of water.

Drink 236 ml of water during exercise, approximately every 15 minutes.

Staying hydrated is the golden rule for a healthy and happy lifestyle, and health and fitness enthusiasts should also pay attention to their nutritious diet and water intake.

In this regard, experts stated that it is safe to drink water during exercise, and that it is extremely important to drink water before, during, and after an intense exercise session. When an individual undergoes intense exercise, large amounts of water and body salts are lost in the form of sweat.

Your body is made up of 70% water, so it needs to stay hydrated when exercising for optimal performance. Not only that, drinking water between workouts to keep your body hydrated helps avoid muscle cramps, heat exhaustion, and reduced endurance.

Instead of drinking large amounts of water, it is recommended to consume small amounts or sips of water to avoid dehydration.

If you don't get enough water and become dehydrated, you may experience symptoms including dry mouth and lips, dizziness, and fatigue.

In this context, the American Council on Exercise recommends drinking this amount of water while exercising: 500 to 600 ml of fluid, 2 to 3 hours before exercise 230 ml of fluid, 20 to 30 minutes before starting exercise 300 ml of fluid, every 10 to 20 minutes during exercise 230 ml of fluids after exercise

Benefits of drinking water Hydration has a tremendous impact on an individual's overall physical and mental health. Adequate water in your body's system allows for:

Protection of the spine and soft tissues Ensures regular bowel and urinary movements Regulates your body temperature Improve joint health Improve skin quality Improves kidney function Detoxifies your body through urination, sweating, and bowel movements.

Avoid these mistakes when drinking water: 1. Drinking water while standing: This is the wrong way to drink water because it puts your health at risk by causing lung problems, kidney problems, indigestion, and arthritis.

2. Adding artificial sweeteners to your water: Although artificial sweeteners contain no calories, they can cause weight gain. Additionally, although they are refreshing, they dehydrate your body. In addition, fluids such as caffeine or soft drinks should be strictly avoided before and during exercise sessions.

3. Drink plenty of water: When exercising, limit your water intake. “Consuming more fluids than your body needs can lead to gastrointestinal discomfort and, in severe cases, hyponatremia (a dehydration-like condition that can be life-threatening).” So avoid it.

4. Drink water quickly: While exercising, you can try to drink water as quickly as possible. However, this can cause impurities to accumulate in the kidneys and bladder. So, drink slowly and take small sips.

5. Drink cold water: The rise in core body temperature during exercise can be delayed by drinking cold water, especially before and during exercise. Therefore, it is recommended to drink only lukewarm water.

Drink water after exercise People feel a strong urge to drink water after exercising, as it gives them a feeling of refreshment. Drinking water after exercise helps replace the fluids lost during exercise and also helps muscles recover.

It is recommended to drink water until the urine becomes light and diluted in color, as this indicates that the amount of water in the body is now sufficient. It is recommended to increase water consumption if the exercise is high-intensity or lasts for more than an hour.

Drinking too much water is not easy, but some athletes sometimes develop what is called hyponatremia.

Some athletes' blood is so diluted that sodium levels drop to dangerously low levels, often due to excessive water consumption.

Hyponatremia can cause nausea, headaches, fatigue, dizziness, fainting, and sometimes death. A person would need to drink a gallon or more of water to develop hyponatremia, which is quite rare.

What about sports drinks? Water is all you need during and after exercise, but some people prefer to consume sports drinks because they provide energy and help them exercise longer and more efficiently.

Sports drinks contain calories, potassium, and other nutrients that help give you the energy you need to exercise for longer periods of time.