The Importance of Water During Exercise

If you're trying to lose weight, you've probably heard that water is important, but you may not know exactly why. The bottom line is that water is one of the most important elements in your body. You're made of a large percentage of water--about sixty percent! Further, your vital organs, including your brain, need good hydration in order to work at their best.

Water provides a number of important functions in your body. Your blood, which transports nutrients and wastes throughout your body, is mostly water. Water also transports oxygen to the cells and keeps your organs lubricated. The water in the body also helps regulate your temperature. Obviously, water plays an important role in your health.

Eight Glasses?

You've probably heard that drinking eight, eight-ounce glasses of water per day is ideal (64 ounces). Is it? Does a 275-pound man have different hydration needs than a 120-pound woman? Logic would tell you yes. A better way to gauge how much water you need is by your weight. A simple way to calculate your water needs is to divide your body weight in half, and drink that amount in ounces. For a 150-pound person, this would be 75 ounces per day.

Water Guidelines

Spread your water intake throughout the day. When exercising, be sure to have plenty of water on hand. If you're doing a strenuous workout, you may need more water overall than your daily requirement. Additional factors can affect how much water you need as well. High heat and humidity conditions can make you lose more water through perspiration, so additional water may be required. Additionally, some illnesses causing vomiting or diarrhea can make you dehydrated. Drink more water during these times. Pregnant and breast-feeding women also need additional water. Those who drink caffeine or alcohol, which are diuretics, also need to drink more water to make up for the loss.

If you have certain health conditions, such as kidney disease or adrenaline problems, you need to talk with a doctor to determine your specific water needs.

Dehydration

Dehydration can be a serious problem. Even mild dehydration can cause headaches, joint and muscle pain, and constipation. Thirst is not a good indicator of dehydration, because you are already dehydrated by the time you feel thirsty. Other signs of dehydration include dark-colored urine (dark yellow or amber) and a strong odor. Not too pleasant to think about, is it? When you drink enough water, you generally don't feel thirsty, and your urine is light or clear in color, with minimal odor.

The best way to meet your water needs is to drink pure water. Other beverages may contain additional substances that you don't need or want, such as sugar, sugar substitutes, or caffeine. Some decaffeinated drinks are okay in moderation, but they should not be your primary water source.