Hydration Tips

WATER

You already know that water is essential to your health, and you probably drink your eight glasses a day faithfully. If you are exercising, however, you need to increase your water intake. It is important to drink water in regular intervals before, during and after your exercise session.

Importance of Water
More than half of your body weight is comprised of water, and you need water to maintain proper functioning of every organ and cell in your body. Water is necessary for bodily functions such as waste removal and joint lubrication. When you are exercising, water also helps to regulate your body temperature. If you do not drink enough water during your exercise session, you are putting yourself at greater risk for dehydration and further complications.

How Much Water
The American Council on Exercise recommends drinking 17 to 20 oz. of water two to three hours before beginning your workout. About 20 to 30 minutes before your workout, drink another 8 oz. While you are exercising, drink 7 to 10 oz. every 10 to 20 minutes. Within 30 minutes of completing your workout, drink an additional 8 oz.. It is also recommended to drink 16-24 oz of water per pound of body weight lost during the workout. For example, a two pound weight loss would require ~32-48 ounces of water for rehydration.

Tips
For convenience, carry a water bottle with you throughout the day. Refillable bottles with ounce markings make it easy to keep track of your water intake. For a splash of flavor, try squeezing some lemon or lime juice into your water bottle. Finally, be sure to drink before you feel thirsty. Once you experience thirst, you are already dehydrated.

Source - www.livestrong.com