Hydration is essential for our body and as the temperature increases in the summer it is even more so, especially if you train outdoors and the environment is hotter.
Water helps each part of our body to function correctly, it is also a fundamental pillar when training, since it will prevent us from suffering any health problem when losing fluids.
Water is lost through urine and sweat, so you must constantly hydrate yourself, but do you know how much water you really need to drink?
How much water should I drink per day?
The general recommendation is 2 liters of water a day , although it can increase depending on the fluids in your body.
If you do not have enough water in your body, you can suffer more fatigue, since the brain would not adequately receive the oxygenated blood it needs to function. On the other hand, digestion could also slow down, among other consequences.
If you are also one of the people who like to take care of your body and health and you train every day, your body demands more water to function properly.
How much water should I drink if I train normally?
The general rule is to drink 500 ml per hour of intense exercise, however this can vary depending on each person.
The task of staying hydrated should begin several hours before training. It is likely that when you wake up in the morning you feel a little dehydrated, that’s when you should start hydrating. If your training is long, you should drink water as you go. Use a timer to go off every 15 minutes, this is a great help to stop you and provide your body with the necessary hydration to continue to function properly. When you finish your routine, don’t forget to drink water again.
What factors should I take into account when drinking water?
In addition to the above, you must take other aspects into consideration when drinking water. For example, if you live in a hot and humid climate , you will sweat and lose more fluid compared to someone who lives in a temperate climate . On the other hand, during the colder seasons such as winter, if you are heated your body loses its moisture, therefore you must constantly hydrate.
Altitude is also a very important factor if you are in a place over 2,500 meters (8,500 feet) high, you should consume more fluids because you will need to urinate more. Also, your breathing becomes faster, therefore you lose more fluid.
Conclution
Water is an essential good for life, so we must try to ingest the amounts recommended for our body. Remember that you can also get liquid from other foods that contain water , such as fruits and vegetables. And if you don’t like to drink only water, you can add some fruit to add some flavor.
Reference
- Erin Foley, A Guide To Hydration: When, What And How Much. For Bodyrock [Revised December 2015]
