For our body and overall health, water is as important as food. Every organ needs a proper amount of water or fluids to work.

During exercise, drinking the required amount is important, as it safeguards our bodies not only against dehydration but also supports muscle growth.

According to experts like Sarah Eby from Mass General Brigham, a Doctor of Medicine and a Phd holder, lack of water can thicken our blood and prevent it from carrying the required amount of oxygen.

So, now we know the importance of consuming water at the period of exercise. However, there are some ways and techniques to follow.

Ways to drink water during exercise

Before workout:

• According to the “American Council of Exercise”, we need to drink 17 oz to 20 oz of water before a workout. However, that has to be done at least 2 hours before.
• The amount of water one needs to drink during warm-up or 30 minutes before going to the gym is 8 oz.

During workout:

• Once you start working out, you need to manage your water intake on the basis of your sweat level, body size, and intensity. Sarah Eby suggests keeping your water consumption level between 4 and 8 oz every 15 to 20 minutes.
• However, this totally depends on your environment. For instance, a cold environment will require less hydration.
• At the same time, you will need to be careful not to drink too much because overhydration is also harmful to your health. It can cause swelling in your cells.
• While working out, you can also consume water with electrolytes, which will provide you with magnesium, sodium, and potassium.

After workout:

• After exercise, you still need to drink as it helps your body to recover.
• It also helps with muscle recovery and supports restoring energy.
• Sarah Eby suggests keeping a track of your weight before and after training and consuming 3 cups for every oz you lose.

So, are you hydrated enough to avoid any implications?

Written by

Supradeep Dutta

Edited by

Siddharth Shirwadkar