It is not a profound observation to say that our bodies need water, and specifically, our waters need to be replenished when working out. Just like those gorgeous roses you got for Valentines or that get-well-soon plant, without water, we will die. When we do not drink water, our athletic performance and mental capabilities suffer. We will get cramps in our muscles easier, become exhausted faster, and even have adverse issues such as headache and blurred vision.
Starting hydrated is a vital part to working out. When we are hydrated, our joints work better because they have better lubrication, our balance and coordination is better, and our stamina is higher. Hydration also help in tissue repair and growth; meaning that our muscles will be healthier when we are drinking water. But, what about during a workout?
The Pros
Recent studies have shown that during athletic performance we drastically underestimate the amount of hydration we loose through sweat. Sweat is important since it stops us from overheating during a workout, but it is also pretty annoying since it is taking away that much needed hydration. By re-hydrating during a workout we are increase the oxygen flowing to the different parts of our bodies, re-lubricating joints, reducing the risk of injury.
If you are working out in hot conditions and are sweating more than usual, you may need more water to level-off the amount lost. In these situations, it is good to drink as much as 8 ounces of water every 15-minutes during your workout. This may seem like a ton, but it will help keep you at peak performance.
The best way to see how much water you need to drink during your workout is to weight yourself before and after your workout. There should be no direct weight change in this amount of time, so any change in weight is a change in hydration. Every pound lost equals between 16-20 ounces of water. Do the math and be sure to drink that much water during your next workout.
Most dietitians, doctors, and nutritionist recommend drinking 8-16 ounces two hours before your workout, 4 ounces directly before your workout, 4-8 ounces every 15-20 minutes during your workout, and 16-20 ounces after your workout. This may seem like a lot, but your body will begin to run better with a higher level of endurance and less muscle and joint pain.
The Cons
Yes, there are some cons to drinking water when working out. Drinking too much water while working out or while being a lazy bear on the couch can lead to a water-logged feeling. When we have too much water in our system, our blood will take on the extra H2O and our cells will begin to swell to take on the extra fluid. During this process our bodies are under higher strain and we have less sodium and electrolytes. In severe cases this can lead to dizziness and vomiting. In less severe cases, this can lead to stomach cramps.
Depending on the amount of time you are working out and the intensity, you may need something more than water. Salt and electrolytes are lost through our sweat and water will not replenish them. These are the times that coconut water is a great alternative. Coconut water is low in carbs and high in sodium and potassium. This is a much better option than water or sports drinks for those in high-intensity workouts lasting longer than an hour. According to recent study in Medicine & Science, during extra intense, long workouts, coconut water replenishes fluids faster than water alone.
The temperature of water can also play a large role in endurance during a workout. Although ice cold water may be the best thing ever during a hot workout on a hot day, it can actually reduce your athletic performance. When we drink that cold goodness, out bodies are having to put it's needed energy towards warming it to our temperature. This means that we are taking energy away from our workout. Drinking room temperature water may not be as quenching, but it will keep our energy in our workout.