Photo cropped from: 强 石 via Flickr CC/BY
Did you know your work out performance is impaired when there is only a 2% decrease in body weight due to fluid loss?
I love to work up a good sweat in spin class. My favorite studio is close by at Winnetka Spynergy and I go twice a week. I always bring along a full quart size water bottle and it is empty when I leave. I sometimes fill it up during the class and on my way out the door when I am heading home. That is a lot of water! But our bodies need an adequate amount of water to function properly.
We are composed of 70% water and each of our 37 trillion cells need it to function properly. Here are just a few of the important functions of water in the human body: 1, 2
- Water helps cells transport necessary chemicals by dissolving them and keeping them in suspension. This helps cells to transport important molecules within the cell, absorb nutrients, and expel waste.
- Water also helps keep a cell's temperature stable and keeps it "plumped" up.
- Water helps flush harmful toxins from the body.
- It helps lubricate organs of the body. It keeps ours eyes, nose and mouth moist, and even helps protect our nervous system by cushioning our brain and the spinal cord.
- It aids in digestion. Saliva, which begins breaking down our food, is made up of water and enzymes. Water is also needed to help fiber move through the digestive tract to eliminate waste and feed healthy bacteria in the gut. It also bulks up in your bowels making digested food and waste easier to eliminate.
Studies have shown that although sports drinks can be helpful for professional athletes that are pushing their bodies over long periods of time, but the majority of the population can survive just fine on regular water.
But what about the electrolytes? Most of the electrolytes lost through sweat when we exercise is sodium, something we get plenty of in our diets.
Here are some tips for staying hydrated during and after your work out!
- If you are working out for an hour or less with low to moderate intensity, water is a good choice to drink before, during and after exercise.
- Sports drinks are an option if you plan a heavy work out that lasts more than an hour. Choose an isotonic sports drink that contains 6-8% carbohydrate solution (i.e. Gatorade). It will be absorbed into the body more rapidly than water, as well as provide energy. Also look for approximately 50 mg of sodium per 100 ml along with smaller amounts of potassium and chloride, all of which are lost when you sweat.
- Energy drinks and sodas such as Red Bull and Coke are hypertonic drinks (high in carbohydrates) and will decrease your rate of water uptake. These should be avoided.
- Start your workout well hydrated. Your body won’t be able to absorb the energy from your sports drink as efficiently if you are dehydrated.
- Drink fluids regularly during your workout and continue to rehydrate afterwards. You can do this by eating foods high in water content as well such as soup, vegetable juice, fruits and vegetables. These will also help replace any salt loss that has occurred.
- Studies have shown that if you like the flavor of your drink, you are more likely to drink more and thus, stay more hydrated!
Yours in Health,
Evey
Evey Schweig is a certified Holistic Health Coach, wife and mother of two. She is a staunch advocate of eating healthy nutritious whole foods to improve one's health, and achieve a healthier more energy-filled, pain-free life! Working one-on-one with her clients, she serves as a personal guide towards helping her clients succeed in these goals.