Water is crucial when doing intense activities, like doing exercises in the gym. You can easily top up when necessary if you have one of the best water bottles for gym. However, there are times when your water bottle may also be the reason why you aren’t getting enough water that you need to stay hydrated.
You may trick yourself into thinking that you will need to drink less if you have a smaller-sized water bottle with you. Just the same way when you use a smaller plate, hopefully, to eat less. If you knew that your body needs more water than what you are actually giving it, you will think twice the next time you plan your visit to the gym.
Remember that hydration is crucial to life, much more when you do high-intensity exercises. Note that your body releases water even if you do nothing. Water particles in the body naturally seep out and can evaporate into the air we later exhale. As our body continuously uses body water to perform its function, you need to replace lost body fluids regularly to stay hydrated. It’s not just drinking as much as you want since more or less of what the body actually needs will both be detrimental to your health.
When the amount of water that you take is much less than what needs to be replaced (or the amount of water that you lose), you may experience dehydration. Once you feel thirsty, that is your body shouting that you are already dehydrated and your heart is strained causing you to feel too exhausted even if you are not yet doing much. It will also keep you from concentrating on what you are doing, and would later convince your body that you should just end up your training or routine since you are not feeling well already.
It is important that you start hydration even hours before you head to the gym. You also need to make sure that you have planned your routines so that you won’t be ending up wasting much of your time to rest or to think about what you can do next.
Healthy water consumption should continue throughout your workout. It will be easy to monitor the time that you’ll need to take a sip from your water bottle if you use a phone app or a smartwatch to notify you when it’s time for your next drink. Don’t just be fooled by the size of your water bottle.
How much water is enough?
Healthy individuals may follow the recommendations as set by the American College of Sports and Medicine, a worldwide membership association of more than 50,000 professionals in the sports medicine and exercise science fields. In essence, hydration should be before, during, and after exercises. Make sure that you have enough, not more or less so that you can perform at your best every time.
Before you head out to the gym to do your exercise routine, make sure that you are properly hydrated.
- Eat with meals with sufficient amount of water or other healthy alternatives as this will enhance fluid replacement as well as pre-exercise/activity hydration.
- Give yourself about 8 to 12 hours or more recovery time from the previous exercise session to enhance fluid replacement.
- Track daily weight as this is helpful in determining your hydration status.
- Drink 16 to 20 ounces of fluid 4 hours before you go to the gym to exercise.
As you do your exercise routine, top up at regular intervals to ensure that your body is properly hydrated. Make sure that you have just enough, however. More or less of the water that your body needs are both detrimental to your health.
- Drinking more than 800 mL per hour is not as safe as this may increase the risk of developing hyponatremia. More on this is explained below.
- Your fluid intake and pace may change depending on several factors, such as the weather condition. If you are sweating too much or having too many bathroom breaks, obviously you will need more replacement water.
- Drink beverages that contain about 6% to 8% carbohydrate during prolonged exercises as this will provide additional benefit.
Once you are done with your exercises, continue providing the much-needed water and electrolyte that your body has lost throughout your activity. Drink 16 to 24 oz of fluid for every pound lost. You will also need to take fluids with a healthy post-exercise meal.
Choosing the best water bottle for gym
There are so many brands and designs that you can choose from when it comes to the best water bottle for gym. Consider the material, safety features, even the shape of the bottle before finally deciding which will suit your preference. Consider your water bottle an investment, so take time to find one that will give you the best value for the price that you will pay for it.
Be careful not to overhydrate, however, or it may lead to fatal hyponatremia. This is a condition when the sodium in the body gets too diluted because of the extra amount of water consumed. Although fatal hyponatremia is a rare occurrence, it has claimed the lives of a few professional athletes as well as military recruits. When the blood sodium level in the body drops to an unacceptable level, it can cause rapid and dangerous swelling of the brain, which can trigger seizures, coma, and death.
Symptoms of hyponatremia include fatigue, headache, disorientation, confusion, hallucinations, nausea, restlessness, and seizures. As mentioned, it can also lead to a coma or even an untimely death.
Considering all these, it is important that you make a smart decision when choosing the best water bottle to buy. Opt for one that gives your health, the environment, and even your wallet, the most benefits. Don’t just depend on other water sources or a bottled water for hydration. A reusable water bottle will give you more than just quench your thirst. Maximize its benefits when you choose the best from all shapes and sizes available in the market today.
Categories: Healthy Advise