This Article first appeared at machinemuscle.com
By. Kyle Hunt
You have probably seen the guys in your gym who carry around a gallon of water to each piece of equipment they use. You may even see these guys carrying around their water jug with them to work or school. In fact, you might even be the type of person I am talking about! If you are that’s great but unfortunately most people greatly underestimate the importance of proper hydration.
The Low Down on Water
Water is arguably the most essential nutrient as complete restriction of it can lead to death in as little as a few days. Even just slight dehydration can vastly decrease athletic performance. Water has many bodily functions such as providing cell structure, serving as a reactive medium, assisting in nutrient transportation, thermo regulation, assistance in pH balance, as well as being a major constitute of blood volume.
About 80% of your daily water intake comes from ingested fluids. This could be from soda, juice, milk, coffee, and of course water. The other 20% comes from ingested food such as fruits and vegetables and a small portion is actually formed during metabolism.
Water is lost in a number of different ways. The main avenue for water loss at rest is through urination whereas the main avenue of water loss during training is through sweat. During training nearly 90% of water loss is though sweating. Water is also lost throughout the day via defecation and insensible perspiration.
Effects of Dehydration
As you probably know the first sign of dehydration is thirst. Beyond that your heart rate will begin to increase and you will lose your appetite. As the percent of water loss increases your body temperature begins to rise. At around 8-9 percent of total body weight loss due to dehydration weakness, dizziness and mental confusion become an issue. Lastly, 11 percent of body weight loss and beyond causes kidney failure, poor blood circulation (due to decreased blood volume) and death.
Pre/During/Post Exercise Intake
While it is important to be properly hydrated all of the time, it is even more important to be hydrated around workout times. This is even more paramount for you guys that train first thing in the morning. In the past I have had many clients who complain about not being able to effectively train in the morning. Once we were able to recognize the issue as dehydration and correct it by increasing their water intake the issues subsided. The body is always extra dehydrated in the morning so it is important to take into account the extra water needed at that time.
Supplements also garner attention when determining fluid intake around workouts. Most pre-workout formulas contain caffeine, which is known to increase urine output. To counter this, consume about a cup more fluid for every 200mg of caffeine consumed. Since caffeine takes about 45 minutes to reach peak levels, this will affect pre training fluid requirements if you consume it as a pre workout boost.
General Guidelines around Workouts
2-3 hours before training- It is important at this time to ensure you are properly hydrated. Make an effort to consume 2-3 cups of water. Water is the best choice at this time.
10-20 minutes before training- Drink approximately 1 cup right before training. However, be aware of caffeine consumption and adjust accordingly.
*Carbonated drinks are not recommended pre exercise. Leave the energy drinks on the selves!
During Training- The purpose at this time is to maintain proper hydration levels. Take a couple sips of water (mixed with BCAAs, but that’s another topic) every 10 or so minutes of training. Notice I said sips. That’s important because during training the pyloric sphincter which controls fluid release out of the stomach is severely restricted. Therefore drinking large gulps of water during training will not benefit you and it will likely just sit in your stomach. Also of note, cooler water (about 50-59 F) is more beneficial than warm water due to the cooling effect it creates.
A common question I get asked is about the necessity of a 6-8% carbohydrate solution drink such as Gatorade during training. Strictly from a hydration stand point there is little need for Gatorade during resistance training. However, endurance activities lasting longer than 60 minutes would garner a CHO/Electrolyte mix.
Post Exercise – Continue the same protocol of during training consumption for about an hour or so after training. Again, it is important to sip on the fluid opposed to guzzling it down.
Electrolytes
I don’t feel an article on hydration would be complete without at least a mention of electrolytes. The three major electrolytes are Sodium (Na), Chloride (Cl), and Potassium (K). Electrolytes have a lot to do with maintaining fluid balance. Electrolytes are also involved in muscle contraction, regulation of blood pressure, and nerve transmission. For your average resistance trainer, you do not need to over emphasize the need for electrolytes around workout times. You will be well covered as long as you are eating a balanced diet of quality foods. However, I do recommend adding sea salt to a few of your meals throughout the day for the numerous benefits it provides.
My Final Recommendations
It’s tough to make recommendations on overall water intake. There are a lot of factors that affect how much individuals need such as environmental temperature, altitude, fitness level, and how hard the individual trains. But to go along with the training parameters, a general recommendation is to be more like the water jug guys I mentioned in the beginning of the article. Even if you don’t carry around a gallon jug, always be mindful of your fluid intake and always consume water throughout the day.
Have a fitness or nutrition question? Send it to me at huntfitness@aol.com
– Kyle Hunt