How much water should you be drinking daily?
Does it really make a difference how much water you drink?
How does drinking water affect your workouts?
Especially with summer temperatures heating up, hydration is one of the most vital things for overall health. With up to 60% of the whole human body being composed of water, to say that you need it to function properly is an understatement. When you’re even mildly dehydrated, your body is unable to function properly and can slow down different function to preserve itself.
A good rule of thumb is to drink at least 50% of your body weight in ounces minimum. This means if I weigh 150 pounds, I need to be drinking around 75 ounces of water daily. Plus, if you live in a high and/or dry climate (like Colorado) you should be drinking an additional 32 ounces daily.
When doing activities such as CrossFit, you should be drinking even more water since you’ll be sweating and losing water. Sweating is the body’s natural method for cooling down. The average person loses between 0.8-1.4 liters (or 27-47 ounces) of water per hour of exercise. During exercise, we need more water. The enhanced metabolic rate of muscle contraction requires a larger delivery of nutrients and oxygen along with faster waste and heat removal from the body.
Ever been knee deep in a workout and started feeling really crummy? Ever felt like your face and body are unable to cool down while you were exercising? That’s what dehydration feels like, and chances are you weren’t properly hydrated going into that workout.
Here are a few tips to make sure you’re hydrated leading up to your workout:
- One to two hours before your workout, drink 20 ounces of water. Then, 15 minutes before you begin, drink another 8 ounces of water.
- During your workout, you should be drinking approximately another 8 ounces.
Losing just 2% of your body weight in fluid can decrease performance by up to 25%. So if the goal is to perform well and increase your capacity for work, you need to prepare by hydrating well.
A well-hydrated athlete feels stronger and can work out longer and more effectively. The heart doesn’t have to work as hard to pump blood to the body, allowing oxygen and nutrients to be transported more efficiently to the muscles during exercise. That means you’re going to have more energy, and the same exercises you struggled with when dehydrated will seem much easier.
Water intake is the first step in creating a healthy body that functions well. We’ll be holding our first 5280 Nutrition Challenge starting July 10th to hit your own personal water intake recommendations daily and feel the difference in a hydrated body.