Contents:
- Medical Video: How Much Water Should Athlete's Drink Per Day
- A hydrated body, the key to a successful sport
- How much water should you drink while exercising?
- Types of drinks that are good to consume while exercising
Medical Video: How Much Water Should Athlete's Drink Per Day
When exercising, the body still needs fluids. The liquid that is lost through sweat will cause a person to become dehydrated if not immediately replaced. Therefore, it is important to keep the body hydrated during exercise by consuming enough fluids. However, most water consumption while exercising will also lead to a condition called hyponatremia, a condition in which sodium levels are too low. Then, how much water is consumed so that the body stays well hydrated while exercising?
A hydrated body, the key to a successful sport
Maintaining hydration of the body during exercise is very important. This is because an adequate dose of drinking water is very important for your comfort, performance and safety during exercise. The longer and more intense your exercise, the more important it is to supply enough fluids to your body.
The function of the fluid is important to maintain the muscles of the body can work well during exercise. When the body is well hydrated, the heart does not have to work hard to pump blood throughout the body. Oxygen and nutrients can also be transported more efficiently to the muscles that work when you exercise.
Amanda Carlson, Director of Performance Nutrition for Athletes' Performance, said that the body's ability to do physical activity can decrease if the body is dehydrated. Losing 2 percent of body weight from liquids can reduce one's athletic performance by 25 percent. Dehydration can also make the body feel dizzy and lethargic. Muscles also won't work properly so the risk of cramping is greater.
How much water should you drink while exercising?
How much water you take when exercising depends on the intensity of the exercise you are doing. However, before that, make sure the body is well hydrated before starting. So, don't just drink after exercise. You also have to drink before and during exercise. Reporting from WebMD, a nutrition expert Renee Melton, MS, RD, LD made a formula for water consumption while exercising, namely:
- Take 400-600 milliliters (ml) or 2-3 cups of water one to two hours before exercise.
- Drink between 200-300 ml or a glass of water 15 minutes before the exercise starts.
- Drink 200 ml of water or a glass of water during exercise every 15 minutes.
You are also advised to weigh before and after exercise. The point is to find out how much weight you lose when you exercise. Because for every 0.45 kg of weight lost, you should replace it with 500-600 ml of water.
If you exercise with moderate to severe intensity for more than 90 minutes, it is recommended to drink more than recommended. Especially if you exercise outdoors with very hot weather, the production of sweat will be far more than usual.
Types of drinks that are good to consume while exercising
Water is the best source of water that you can consume whenever and whatever the conditions. However, if you are in a training period that is quite heavy and needs more than just water, you can replace it with infused water. Infused water made by putting certain pieces of fruit or vegetables into water. In addition, you can also consume fruit juices or sports drinks.
Sports drinks can give you carbohydrates plus energy and minerals to replace lost body electrolytes. Choose a sports drink that contains 60 to 100 calories per 200 ml of water. Take 200-300 ml of fluid every 15 to 30 minutes while exercising.
If you want a drink that is far more healthy and natural you can consume coconut water. Original coconut water is known as a natural source that is rich in carbohydrates and electrolytes without added sugar and preservatives.
It is important to maintain a dose of drinking water while you exercise. Don't underestimate this if you don't want your body to experience severe side effects due to dehydration.
