The body is 60% water, muscles are 75% water, and blood is 90% water. Every single organ, tissue, and cell requires water to function. Water is a vital nutrient that the body needs to survive. It is even more important for athletes and people who exercise. Overall performance, stamina, and muscle growth depend on hydration.
For athletes and people who engage in exercise, it can be quite easy to become dehydrated. Water is lost through breathing and sweat. Sweating helps to regulate body temperature so it’s a great indicator that you are working hard and your body has enough water for proper sweat function.
Dehydration
When dehydration occurs the amount of blood circulating in the body decreases. As a result of this the heart rate increases along with blood pressure. The blood thickens, slows and is not able to flow to muscles to provide oxygen as easily. That’s right. A dehydrated body results in poor physical fitness and weakened cardiovascular performance.
Dehydration is the main contributor to daytime fatigue.
Early warning signs:
- Dry mouth
- Dry or cracked lips
- Headache
- Dizziness
- Irritability
- Muscle cramps
- Dry skin
- Infrequent urination
- Dark-colored urine
The main thing to remember is that water is highly important to the body and just about every single one of its functions. Drink water on a regular basis whether you are in the gym or not. Always hydrate before, during and after workout sessions to replenish lost water.
Muscle Function
Since muscles are 75% water its kind of automatic to assume that water is pretty important. The only way that protein and glycogen can form is with the help of water. Glycogen is stored in muscles as a source of energy. This energy allows muscles to be responsive and move optimally. A lack of water and energy leads to muscle fatigue, slow reaction times, and cramps. Protein helps to build muscle by repairing muscles after a workout. Half of all protein stored in the body is located within muscles. It’s essential for not only the creation of muscle but also maintaining healthy, bones, skin, cartilage, and hormones.
Joints
Joints are cushioned by a lining of connective tissue called cartilage. It protects the bones by absorbing friction and shock and is made of 60% water. Cartilage is lubricated by a gel-like substance called synovial. This gel-like fluid surrounds the joint cavity allowing everything to move smoothly and also brings nutrients to the cartilage. Synovial fluid is made of plasma rich in hyaluronic acid. High amounts of water make up hyaluronic acid. Dehydration also affects joints and the ability to lubricate them properly. It diminishes the amount of nutrients cartilage receives and reduces much-needed lubrication from synovial fluid. Anyone who performs physical activity knows that keeps joints healthy is a huge importance. Weakened joints result in pain, stiffness, arthritis, and damage.
People who exercise need to increase their water intake. An estimated that only 22% of adults consume 8 or more cups of water a day.
Performance
Water is naturally lost through breathing and sweating. During exercise, the body breathes heavier to stabilize the heart and sweats to regulate body temperature. Starting off an exercise session dehydrated means that overall performance can be reduced by 25-45%. It will cause dizziness, poor muscle function, and muscle cramps. It will also make recovery times much longer which drastically reduces results. Cardiovascular endurance will not improve the way that it should and muscles will not strengthen at a normal rate.
Recovery Time
This is a big one for everyone. You want to exercise and see results with as little downtime as possible. Well, if you aren’t consuming enough water then you aren’t recovering at optimal levels. Protein rebuilds muscles are they are damaged from a workout. A lack of water drastically slows down this process and makes recovery times much longer. Water also helps to flush out toxins produced within the body during exercise. If these toxins are not flushed out muscles will be sore for a longer period of time.
Recommendations
Women: 11 cups or 2.7 liters
Men: 15 cups or 3.5 liters
Keep in mind that roughly 20% of your water usually comes from food so if you didn’t get to your target by drinking then you probably reached it once you add water-rich foods. Also, be aware of sodium intake since it triggers the body to store water rather than use it. To balance too much sodium you need to consume extra amounts of water.
- Lettuce: 96% water
- Cucumber: 95% water
- Tomatoes: 94% water
- Watermelon: 92% water
- Strawberries: 91% water
- Cantaloupe: 90% water
The body is dehydrated every morning when you wake up. Think about the fact that it received no water for 7+ hours. Drink at least 8 ounces of water first thing in the morning. Also, try to consume 2 cups of water 15 minutes prior to working out. Drink water during a workout if possible even if it’s just a few sips here and there. Always replenish after a workout with plenty of water spaced throughout the rest of the day.
Water is Water
Sports drinks and soda are never a substitute for water. They are packed with sugar, caffeine, and chemicals that are not equivalent to water. Drinking them is fine if that’s what you enjoy but they should never be considered a replacement or a sustainable source of hydration. Not everyone enjoys the taste of water so get creative. There are many ways to enhance the taste and it’s as easy as adding some fruit or herbs. Some ideas are:
- Lemon
- Blueberry
- Strawberry
- Mint
- Ginger
- Lime
- Raspberry
- Cucumber
Purchase a reusable water bottle or reuse one at home and bring it everywhere you go. From the bedside to the car to work to the gym, and back home. Keep in mind your daily goals and keep yourself on track. Having a bottle of water with you will remind you to drink and take away any excuses as to why you didn’t get enough.
