Good Hydration And Exercise

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You'll need plenty of H2O, if you want to do intense exercise sessions. Without enough, you simply will not be able to exercise at a level that gets results from your exercise.

Low Hydration Effects

Without the proper hydration, your body won't be able to respond the way you want. Your heart will have to work harder, your energy levels won't be as high as they could be, and your body won't be able to metabolize fat as easily. And if that weren't enough your body won't be able to regulate its temperature as well as it could if you had the right amount of water in your system.

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Energy Conversion

But, if you drink enough water before, during, and after your workout sessions, some amazing processes will go to work for you. Proper hydration enables your body to turn ATP (adenosine triphosphate) into ADP (adenosine diphosphate), inorganic phosphate, and energy...which is just what you need for a good exercise session. This is essential for muscle contraction. And when you run low on water...you run low on the stuff your muscles need for your workout.Temperature RegulationTemperature regulation is another important role water plays. Get enough of it into you, and you'll be able to sweat enough to maintain a safe body temperature. Sweat does this through evaporation...when it evaporates, it disperses the heat you've built up during your exercise routine. And since sweat is mostly water, you'll need to drink water as you workout to replace what you lose through perspiration.Fat MetabolismFat metabolism depends upon hydration, so if you hydrate yourself properly, you'll be helping your body turn fat into energy. Now, your body won't burn fat just by drinking a lot of water. You still have to eat right and exercise. But if you neglect taking in enough hydration, you'll sabotage your weight loss efforts.Cardiac SupportKeep your hydration levels up and your heart will have an easier time pumping blood through your body. But if your water levels are low...your plasma volume decreases. Then your cardiac efficiency diminishes. And that means your heart has to pump faster just to keep blood flowing to your organs...and that includes your muscles. The right amount of water helps your cardiovascular system work more efficiently by maintaining a more normal level of plasma volume.

Thirst Isn't A Good Guide

You will not be hydrated enough if you only drink when you feel like you're thirsty. By that time, you're already dehydrated. Below are some tips on how to keep up healthy water levels, even during rest days...

• Drink when you begin to feel hungry. Sometimes we misinterpret thirst for hunger.
• Drink even when you don't feel thirsty.
• Keep water near you.
• Remember how hydration helps your body.

Quick Fact: Water aids in the digestion and absorption of food.

How Much Is Enough?Recommended hydration amounts vary from report to report. But here's a good tip from TriAthlete Magazine:Two hours before your workout, drink 17 ounces of water.Drink 6-10 ounces while you exercise...about every 15 to 20 minutes.They note that drinking this much water may appear to be too much, "but this is the amount needed to insure proper hydration."

Also, to make sure you replace the hydration you lost during your workout, weigh yourself before and after you exercise. For every pound lost during your workout session, drink 20 to 24 ounces of water.