The Importance Of Water

At the very bottom of the exercisers “pyramid of success” should be a solid foundation. This would include all nutritional foods and food sources that the body relies upon each and every day. The easiest one that seems to be overlooked is water. We all know that the body needs to remain hydrated and replenished in times of physical activity. Even during the slightest form of exercise or rest the body will still need water in order to remain in a homeostatic balance. Keeping everything running smoothly is its’ number one goal.

So how does this effect exercise, and how much water should I be drinking?

In the physical goal of building muscle, the primary focus is to push as much water as possible into the muscle cells. The more water that is available inside the muscles, the better the muscle will function. This will allow it to run at full size and strength capacity, and leave your muscles feeling fuller and ready to get the job done. Maintaining a positive nitrogen balance will yield greater results and will directly impact your muscle growth.

The amounts of water that you take in may vary depending on your activity level or environment that you live in. However as far as exercise goes, you should be taking in water before, during and after each workout. Some organizations are very specific on how much water is recommended during a given day, but from my personal experience, drinking one gallon of water a day is an ideal amount. It may sound like a lot at first, but if you break it down into smaller bottles then it can be very easy to consume this much.

During times of training, it is recommended that you drink 8 ounces of water every 15-20 minutes. This will keep the body replenished due to sweating and exertion.

Also, make sure to know the signs of dehydration! It’s extremely important to listen to your body and what it’s telling you. Some of the major signs of dehydration include: Thirst, dark-colored urine, lightheadedness, loss of appetite, dry skin, dry mouth, fatigue and weakness.

One last thing…

When the body is sweating during exercise, four main electrolytes are lost: Sodium, potassium, calcium and magnesium. There are a few sports drinks that contain these helpful electrolytes that are great for staying hydrated, especially during times of increased exercise. Nothing can replace water completely, but drinking Gatorade, Powerade, Vitamin Water or some sort of electrolyte additive can have positive benefits when taken during physical activity.

-Mitch Muller

CPT – MindsetFitness.net

References: Symptomsofdehydration.com, “Ten Nutrition Rules for Beginners” Joe Wuebben