Get Moving is an occasional series from the UNMC Center Healthy Living to promote activity and healthy living. Kim Rohloff is an exercise fitness associate with the center.
Drinking enough water throughout the day is important, but when you’re including exercise into your daily routine, it becomes even more important — before, during and after exercise.
Sweat loss varies from person to person, but on average we lose anywhere from one-half to three liters of fluid per hour during moderate to high intensity exercise. Staying hydrated can help prevent lightheadedness, fatigue, dizziness and muscle cramps.
Before your workout
Proper hydration before working out helps regulate body temperature, keeps your heart working efficiently and supports muscle function. Aim to drink 16-20 ounces of water two to three hours before exercise. Starting your workout hydrated can help improve energy levels, endurance and focus during exercise.
If you’re an early riser and like to work out early, try to drink eight to 16 ounces of water as soon as you wake up. Since your body has gone several hours without fluids during sleep, even a small amount of water before exercising can help you start your workout feeling better. So if you drink your coffee on the way to the gym, don’t forget to bring, and drink, water too.
During your workout
Yes, you should sip on water throughout your workout. The American College of Sports Medicine recommends drinking fluids during exercise to help prevent excessive dehydration and support performance. Make sure to pack your water bottle in your gym bag or walk over to the water fountain during your rest breaks. According to the American Heart Association, people who sweat heavily, have certain medical conditions or take medications that increase fluid loss may require additional fluids to stay properly hydrated during exercise.
Hydration after exercise
Hydration doesn’t stop when your workout ends. After exercise, your body is working to restore fluid balance, regulate body temperature, deliver nutrients to your muscles and begin the recovery process. A simple way to monitor hydration is to pay attention to thirst and urine color. Pale yellow urine generally indicates adequate hydration, while dark yellow urine may suggest you need more fluids.
Fruits can also play a role in post-workout hydration. Many fruits contain a high percentage of water and provide important electrolytes, such as potassium, which are lost through sweat. Watermelon, strawberries, oranges, grapefruit and cantaloupe are excellent choices. Bananas are another great option, providing potassium to help support normal muscle and nerve function during recovery.
Remember to make hydration part of your workout plan. Drinking fluids before, during and after exercise can help you perform your best and support a quicker recovery.