How Much Water Should I Drink While Exercising?

The holiday season is in full swing, and as we prepare to kick off 2015, many Floridians are setting their New Year’s resolutions. A popular resolution includes going to the gym or meeting a desired weight loss goal. This is evident if you’ve ever been to the gym during January, only to find unfamiliar faces taking up every treadmill or elliptical in sight!

Whether you exercise regularly (at least three to five times per week) or your only gym visit of the year is on January 1st, it’s important to properly hydrate while exercising to avoid dehydration and further health issues.

Effects of Dehydration While Exercising

Did you know that if you’re exercising for less than 40 minutes there is no need to drink a sports drink? Some sports drinks may contain enough calories to completely off-set your entire workout. An athlete is considered dehydrated once 2 percent of their total body weight is lost during exercise (through sweat), which can negatively affect bodily performance up to 30 percent. Without proper hydration during exercise you may experience any of the following symptoms:

  • Dry or sticky mouth
  • Low or no urine output
  • Dark, concentrated urine
  • Dizziness
  • General feeling of weakness or fatigue
  • Muscle cramps
  • And more

There are many external factors that contribute to an athlete’s dehydration, including:

  • Air temperature
  • Workout intensity
  • Body size and gender
  • Workout duration
  • Athletic condition
  • And more

Caution: Severe dehydration due to long periods of exercise or extreme weather conditions can also lead to heat stroke, heat exhaustion, or even death.

How Much Water Do I Need to Drink During Exercise?

Many experts previously recommended drinking eight ounces of water every 20 minutes during exercise to prevent dehydration. However, new studies show that if exercising for less than one hour, drinking water is not necessary. If you feel thirsty and need water, it is recommended to drink three to eight ounces of water every 15 – 20 minutes during exercise.

Benefits of Proper Hydration During Exercise

Your body cannot survive without water, and without properly hydrating your body during exercise you may be putting yourself at risk of suffering from heat exhaustion, heat stroke, or even death. But, a properly hydrated athlete may experience the following health benefits:

  • Decreased fatigue – a properly hydrated athlete or gym-goer will not feel as fatigued as other dehydrated athletes.
  • Healthier joints – your joints contain Synovial fluid (a yolk-like fluid) that reduces the amount of cartilage friction found in the human body’s joints. When dehydrated, less Synovial fluid is found in joints and can cause pain or soreness in your joints.
  • Healthier digestive system – water improves the digestive process and is critical in maintaining a healthy urinary tract and digestive system. Not to mention, water improves your metabolism and helps your body transport nutrients to other parts of your body.
  • Improved weight loss – water naturally subdues your appetite and increases your body’s ability to metabolize stored fat.

Schedule Water Delivery in Florida

What are you waiting for? Get your 2015 New Year’s resolutions started early this year with water delivery from Water Boy, Inc. We’ve been delivering water throughout Central and Southern Florida since our doors first opened in 1938. Contact us online to schedule water delivery today!

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