Water - why it is important?

THE NEED TO HYDRATE WHILE EXERCISING:

Since water is essential for our daily functioning, it is even more crucial to stay hydrated and replenish our water stores before, during, and after exercise.

Many of these processes during exercise depend on proper fluid intake since water is necessary to control our body temperature, support muscular actions, and maintain blood volume.

Most importantly, it is critical that we replace the water lost through sweating during physical activity, as this is how the body releases heat through the evaporation of sweat beads on our skin's surface.

We must make sure we are rehydrating through the intake of water because a longer or higher-intensity workout will cause greater levels of fluid loss through perspiration. Without success, the body will begin to dry, which will have a range of physical implications.

Importance of Water 

Evidence of Dehydration:

Contrary to what many people think, thirst is not the best sign that you need to drink. That usually indicates that you are already dehydrated.

The most typical symptoms of dehydration, according to Healthy Water Technologies Australia, include:

• Chills

• Clunky skin

• Increasing heart rate

• Nausea

• Headache

• Dizziness

• Breathlessness

• Mouth dry

When you experience these signs, you should drink water as soon as you can. Dehydration frequently causes the following if your body fluids are not properly replaced:

• Heat stroke and heat exhaustion

• Cramps and tiredness in the muscles

 • Skeletal muscle breakdown

Examining the colour of your urine is one of the most popular tests to determine if you are dehydrated or not. You are well hydrated if you notice that it is pale and clear. If it is darker in colour, though, your body needs more liquid.

Why Rehydration Is Important:

Your performance will suffer if you don't hydrate yourself while working out. In actuality, "a loss of fluid equal to two per cent of body mass (for example, a 1.4 kg loss in a 70 kg person) is enough to induce a discernible drop in performance," according to the Victorian Government's Better Health Channel.

Even a loss of two percent more has the potential to cause serious physical side effects, such as nausea, vomiting, diarrhoea, and other gastrointestinal issues.

It's crucial to realise that the more you perspire while exercising, the more fluid you'll need to drink afterward. It's ideal to drink water before, during, and after exercise to assist alleviate this so that you are not attempting to replenish it all at once.

Over-hydration, often known as the consumption of too much liquid at once, is another risk. Although extremely unlikely, it is possible that over-hydration could possibly cause a case of hyponatremia, which is fatal.

Guidelines For Keeping Hydrated:

There are many things you can do to make sure you stay hydrated when exercising. The best advice, according to Sports Dieticians Australia, is as follows:

• To reduce the danger of dehydration, always begin exercise adequately hydrated.

• Create a strategy for hydration during activity based on your individual sweat rates.

• Calculate your final fluid deficit right away by keeping an eye on your weight change after activity.

Plan to restore 125–150% of this fluid deficit during the following 2–6 hours because you will continue to lose fluids through sweating and urine losses as you recover. To thoroughly rehydrate, you would need to drink 1250–1500 mL if you lost 1 kg (or 1000 mL) of fluid.

To accomplish this, you should drink fluids with your post-workout snacks and the subsequent meal.

Most importantly, prepare thoroughly. As you exercise, make sure you bring a sizable water bottle with you or that you always have access to water from a tap or fountain.

Moreover, make the most of your scheduled pauses or "sips" to make sure you are drinking enough water during your workout. You may also use one of the many hydration reminder apps available, both free and paid.