Effects of dehydration on the body
A mere two per cent reduction in fluids can result in a ten to 20 per cent degradation in performance, which underlines the importance of staying hydrated during exercise.
Dehydration can affect your performance at the gym or during sport. It can lead to a loss of strength and stamina and cause fatigue. The tell-tale signs of dehydration are thirst and dark coloured urine. This is your body’s way of trying to increase intake and decrease water loss.
Dehydration can cause digestive issues, constipation and can make you feel hungrier as your brain confuses hunger and thirst.
How much water should I be drinking?
This depends on a number of variables, not least the level of activity you plan to undertake. A marathon runner will obviously have different requirements to somebody who is doing a 30-minute weights session in the gym. The weather can also make a big difference. You’ll sweat a lot more in warmer conditions. General guidelines suggest that we drink two litres of water per day. I’d suggest increasing this by 500ml per hour of intense training. Increase this again if you tend to sweat a lot when you exercise.
Should I drink water before exercising?
This is where a lot of people come unstuck. You’ll take a bottle of water to the gym to consume mid-workout, but by this point you’re already on the back foot unless you’ve topped up your fluid levels prior to your session.
Hydration should start well before you even step in to the gym. Most people’s "go to" drink first thing in the morning is coffee or tea, but try having a glass of water upon waking as well as your usual caffeine hit. You’re most dehydrated when you wake up, so replenishing your fluid levels can help to set you up for the day.
Drinking water before exercising can help to prevent cramp, but don’t overdo it. You can easily become bloated, which will hinder your performance. Sip small quantities of water on a regular basis – don’t gulp it down.
How to stay hydrated during exercise
Getting enough water on board when you’re in full flow can be easier said than done, but it’s imperative that you don’t allow your levels to dip. Again, there’s no hard and fast rule to follow – everybody is different and will need to drink varying amounts of water during exercise. That said, the Natural Hydration Council advises to sip water at least every 20 minutes or so while exercising. A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration.
What to eat after a workout
While many of us fail to take hydration into account before our workouts, even more of us let ourselves down after an exercise session. According to nutrition guidance drinking 50 per cent more fluid than you lost through sweat will help to boost your recovery.
The fastest way to recover is sipping small amounts of water regularly, rather than guzzling down litre after litre in one go. It’s also important to remember that food plays a big part in keeping us hydrated. In fact, it’s widely recommended that 20 per cent of your daily water intake should come from solid foods.
Fruits like bananas and dates are great for refuelling after a long run or intense training session. Fruits contain electrolytes and some fluids but it’s important to drink water as well as eat fruit.
Carly Tierney is a nutritionist and personal trainer for DW Fitness.