Do we really need to drink that much water?
Before, during, and after exercise, hydration can be a limiting factor in athletic performance. We all know we need water to live but do we know why? How does water impact our health and how do we spot signs of dehydration? Whether you’re a runner, CrossFitter, or have a physically demanding job, you can see that hydration is vital for optimal performance. Hydration is achieved on an individual basis.
Lack of water is associated with:
Increased fatigue
Increased risk of injury
Increased cramps
Headaches
Dizziness, confusion
Chills, excess sweating
Weakness
Dry skin
Tachycardia
Fluids needed during a workout:
Drink largest volume of water prior to workout
A workout less than 60 minutes - sips of water every 15 minutes
A workout greater than 60 minutes - replenish with fluids and electrolytes
How water aids our body:
Regulates body temperature
Aids in digestion
Removes waste from body
Moves hormones through blood
Lubricates joints
Protects sensitive tissues
How much water should you drink each day?
It's a simple question with no easy answer.
Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live.
No single formula fits everyone. But knowing more about your body's need for fluids will help you estimate how much water to drink each day. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 125 ounces (3.7 liters) of fluids a day for men
About 91 ounces (2.7 liters) of fluids a day for women
Bottom line: drink more water!! If you feel thirsty you are likely already dehydrated!