Water & Fitness: The Facts

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Water & Fitness: The Facts

You know when you go to a party and ‘that person’ corners you and before the alcohol can kick in and make whatever they say sound like ‘interesting rocket science’, they begin:  Did You Know?….

Well right now that interesting person is me:

Did you know that:  Being thirsty does not actually occur until you are ALREADY Dehydrated.  Wow.

Yep today we’ll discuss the need of water consumption during your training – no matter what type of training you do.

Of course common sense tells us we need to drink plenty of fluid during our workouts.  But with the tidal wave of ‘sports drinks’ that are flooding the market today and turning our heads to what we really need and should consume during the workout, it is definitely worth underlining the fact that nothing else will or can come close to good old fashioned water as the liquid of choice for us all in our fitness training.

(*note – we’ll discuss sports drinks in another post.  This is all about water…)

Ok, its fair to say that most people know they need to drink water during workouts.  They feel thirsty and ready to take on extra fluid and of course do so.  But it is quite unknown that most of us do not take water on-board anywhere near as quickly as we should.

As my point above illustrates, the moment you are thirsty your body is already in the throws of actual dehydration.

What needs to happen is consistent ‘sipping’ of water throughout the day, even before and aside from any workout.  Water is that essential.  Of course you know that, but its astounding how many people do not drink anywhere near enough.

Now the recommendation we hear a lot is: 8X8 Approach – or 8 glasses (8 oz ) per day.  This guideline is good.  But lets look deeper.

According to the Mayo Clinic we see an average of 8-9 cups per day is a good standard for a typical person.  But that amount will need to be increased as you do exercises.

And The Institute of Medicine advises as dietary recommendations that men need to consume around 3 liters (about 13 cups) of total beverages a day and women about 2.2 liters (about 9 cups) of total beverages a day. (total beverage is not just water – but certainly not 100% alcoholic drinks!)

Now when we exercise the need for water intake increases – obviously.  And factors like type f exercise / training duration / intensity of exercise / location (i.e. altitude) / and age and fitness level of the person… al these things can dictate a change in the amount of fluid intake.

But essentially and to keep things simple lets summarise by saying water needs to be consumed at an amount of 8-9 cups per day per person.  When it comes to amount to take in during training first thing for all of us is to remember to only ‘sip water – not gulp it down.  Our gut / stomach does not need the instant shock during our intense fitness activities of a gutload of water sloshing around.  So sip – don’t gulp.

Also make it a habit of frequent stops at the water fountain – or on your water bottle after each set or at least after each different exercise.

Its fair to say that a person will know when they need to drink, but remember my initial comment that if you feel thirsty your body is already dehydrated.  Of course its not a life threatening thing at this point at all but certainly its worth keeping the approach in our lives to drink or sip water consistently and even if we don’t think we need it.

Worse thing is to see your performance affected almost immediately in the gym by starting your session in a dehydrated state – the further workout will of course not be so productive and also not allow you to start from optimal preparedness.

So to give us a quick, action list let’s summarize like this:

All people need to drink at least 8-9 (8oz) glases of water throughout the day

All people need to sip and consume water throughout their workout (not gulp it down)

Every person should have a water bottle with them during workouts

Don’t go longer than 15 mins without a drink of water

Drink before, during and after your workout

These simple rules will allow you to get a quick and simple habit formed to allow your body to perform to its full potential and not put you in the bracket of those ‘trainees’ who are working at around 65-75% effectiveness in their workouts.

*note – Of course there are other ‘fluids’ people can and do take during workouts but this is a discussion of water and the one ‘fluid source’ that EVERY person of all ability and experience levels should be consuming.

Cheers all, I’m off for a glass of water.

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