As the outside temperature rises and your activity level increases you must increase your daily water intake to match those elements. Dehydration can occur very quickly even with only moderate levels of activity.
Even in cold weather, dehydration can occur thus decreasing your blood volume making it is more difficult for your hands, feet and face to get warm. In fact, you are probably dehydrated right now. Even if you’ve recently had a glass of water, that my not be enough.
Benefits of Water:
1. Acts as a medium for various chemical and enzymatic functions.
2. Helps dilute toxic waste which prevents damage to the body and it’s organs from metabolic by-products.
3. Aids the transport of fuels.
4. Catalyst for the elimination of waste materials.
5. Helps regulate the body’s temperature by dissipating heat through perspiration.
6. Helps prevent heat cramps, heat exhaustion and heat stroke by regulating body temperature.
7. Helps to prevent leg cramps and Charlie Horses.
8. Aids with weight loss (if you are dehydrated you burn fewer calories.)
Daily Recommended Water Intake: 8 glasses daily is usually adequate. Some advocate striving to drink one gallon of water daily. Space this out over the whole day. Adjust your intake as needed and as your activity levels increase in frequency and duration.
If you are a fitness beginner, you'll likely need more water than people who are acclimated to exercise. Don't worry about drinking too much, just make sure you keep drinking water so you get enough.
How much fluid is lost: 2% to 3% of your body weight or more can be lost during exercise (mostly from water.) If fluids are not replaced regularly during exercise, higher percentages can be lost.
If an athlete loses 10% or more of their body weight during one training session or game, it is highly recommended that they don’t return until the weight is back to its previous level.
During two a day football practice, spring training, long runs or long bike rides, this must be closely monitored from one practice or session to the next. The best method is to weigh in before and after each workout and write it on a chart.
Frequency: Spaced throughout the day. When competing it is recommended to drink two to three cups before beginning and an additional two cups every 30 minutes during competition or more as needed. Thirst is not an indicator of dehydration; once you are thirsty, you are already dehydrated.
What about soda and fruit juices: There is usually a large amount of sugar in these drinks and they just don’t provide the proper levels of quality fluid replacement.
What about Sports Drinks?: They provide vitamins, minerals and electrolytes. They taste good so you are more likely to drink enough to stay hydrated. Sugar content can be high.
During strenuous activity in the heat, sports drinks can be beneficial. Drink too much of these away from strenuous activities and you could gain weight do to the high sugar content.
Remember to: Drink water throughout the day, increase your water intake during increased activity and avoid carbonated and high sugar drinks. Drink water at meals. Train hard!
In Summary: Your daily water intake should increase with increased activity. Try to follow the recommended daily water intake guidelines above, and be consistent with your water intake so that your hydration levels remain high.
I'm just an average 40 something guy with a family who wants to help people get fit and healthy. I have a bachelor's degree in Physical Education (UTEP 1991) and a Master's degree in Kinesiology (Sam Houston State University 1993) I became a Certified Athletic Trainer (ATC) in 1994 from the National Athletic Trainer's Association. I became a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association in 1999. I have worked out (mostly) in some form or fashion since high school. I'm not super fit and I don't have a six-pack. I've don't Spartan and a few other obstacle races. I've done home fitness DVD's and worked out at gyms. I'm not a runner or a Crossfitter. I don't eat perfectly, but do understand it's importance. There are too many people who are not healthy and too many people who don't know how to enter the fitness world. There are too many personal trainers that are not qualified to work with people, especially beginners. There are too many false thoughts, gadgets, and expectations and I want to guide people down the right path so that they have success. If I share a product or service with an affiliate link, I either use the product or know the product. I don't know everything, but I know a thing or two.