Drink Up! Make Hydration a Priority During Your Water Workout
“3-2-1-and done… Rest & water!”
Our clients probably hear these words in their sleep. The end of an interval indicates both a welcome rest break and the expectation to sip from their trusty poolside water bottles.
it is important to drink water before, during, and after working out in order to support vital bodily functions, perform at your best, and aid in recovery. However, despite our prompting, we still find clients to be reluctant to hydrate! In this week’s blog, we’ll explore the importance of hydration, symptoms of dehydration (and how immersion can play a role!), and why you should bring a water bottle to your pool workout (we don’t care if it’s a Stanley, YETI, or disposable Dasani as long as you bring it!).
Approximately 55-70% of our body weight is water. From aiding digestion to maintaining proper blood pressure, and from protecting & cushioning organs to assisting in regulating body temperature, water is essential for many vital physiological functions. On average, we lose 4.5 pints of water per day, most of which is through urination. Sweating, breathing (!!), and defecating are the other ways we lose water. Fluid replacement is necessary to keep our bodies functioning at their best.
A popular internet “stat” reports that 75% of Americans are chronically dehydrated. Apparently, there is no research that can support that number, but the NIH does claim that 17-28% of older Americans are dehydrated. Symptoms of dehydration can include headaches, muscle cramps, fatigue, dark urine, slowed reaction time, mood changes, lightheadedness, and weakness. Any of those sound familiar? How much water do you drink each day?
Dehydration upon waking is also quite common. Well+Good’s article outlines some ways you might be able to minimize morning dehydration, but our favorite tip is “Water Before Coffee!” Aim to drink at least 8-12 ounces of water before your morning cup o’ joe. We find this to be especially important for those of you who take the morning classes, like S’WET, Boot Camp, and Aqua HIIT. Replenishing fluids that were lost overnight will ensure you feel your best during a tough morning workout.
Drinking water is important whenever you work out — but while toting a water bottle to your favorite gym workout is common practice, poolside sipping apparently is not. Hydrating during a water workout is essential, and here’s why:
SWEAT. A common misconception is that you don’t sweat in the water. Sweating is a biological function used to cool the body, and if you’re exercising in 92-degree water, you are most definitely sweating, even if you don’t see it (the water washes it off!). Sure, you probably sweat a lot more in a spin class than you do in Aqua Yoga, but those of you who take our more aerobic classes should be mindful of the fluids you’re losing due to sweat, especially on hot days.
INCREASED URINE PRODUCTION. Even if you’re not exercising at a high intensity, your kidney function will increase immediately upon immersing in the water due to the effects of hydrostatic pressure. Simply put, the pressure of the pool water against your body pushes the blood from your extremities to your chest and abdomen, increasing blood volume to the kidneys. Your body perceives this added volume as a potential overload to the system and triggers the kidneys to excrete sodium, potassium, and water (increasing urine production).
FUN FACT: In ancient times, the Greeks & Romans used immersion to treat kidney disease before there were medications to do so.
NOT-SO-FUN FACT: Increased urine production is the reason why you may barely make it through a 50-minute class without running to the restroom. (Please don’t pee in the pool!)
POTENTIAL FOR ELECTROLYTE IMBALANCE. As mentioned, immersion results in increased sodium and potassium excretion. In fact, sodium excretion increases TENFOLD for those with normal total-body sodium! When coupled with sodium loss due to sweating, this could potentially lead to an electrolyte imbalance.
Not enough sodium can lead to muscle cramps, dehydration, and fatigue. Not enough potassium can also lead to fatigue and muscle weakness or spasms.
To replenish lost electrolytes, avoid sugary sports drinks & consider natural food sources or drinks like coconut water. Adding a splash of citrus juice to plain water is another good option. Did you know lemon juice is a good source of sodium, potassium, calcium, and magnesium?
Want to learn more about electrolytes? Here’s a helpful link from the Cleveland Clinic.
DECREASED THIRST MECHANISM. What’s that you say? You don’t get thirsty during your workouts? There’s actually a reason for that. When you’re in the water, your normal thirst mechanism is masked, even if you’re dehydrated! Don’t let thirst be your only guide for hydrating. Try taking small sips throughout your workout to prevent dehydration.
Drinking before, during, and after your workouts will ensure you perform at your best and recover quickly. Here are some of our personal hydration hacks:
Track it. Most of us just drink when we’re thirsty, not necessarily with purpose. If you’re not sure of your average daily fluid intake, try logging your fluids over a few days. Jot down everything you drink - water, coffee, juice, soda, alcohol… all of it - to get a baseline of where you’re at.
TIP: A common recommendation is to aim for half your body weight in ounces. For example, if you weight 200 pounds, try to drink at least 100 ounces of water each day. However, your body’s specific needs are dependent on many factors (physical activity, weather/temperature, and other medical conditions), so be sure to check with your physician. It IS possible to drink too much water!
Make it fun. Invest in a new water bottle or try drinking with a straw (hey, whatever works!!).
Add some pizzazz. Tired of water? Add that splash of lemon (or lime) juice or some strawberries, cucumber slices, or mint leaves to infuse plain water. If you’re more inclined to drink cold water, have ice cubes ready… Better yet, freeze some fruit or fruit juice in your ice cubes!
Create new habits, like water before coffee AND water before bed (or maybe a cup of herbal tea?). Feeling hungry? Reach for your water before snacking. And don’t leave home without your water bottle! Small sips throughout the day will have you feeling better than ever.
How are your hydration habits? Do you have a drink of choice for your workouts? Any tips for making plain water more palatable? What about a favorite water bottle style or brand? We’d love to hear from you!
Content provided on this website is for informational and educational purposes only; it does not constitute providing medical advice or professional services. Always seek the advice of your physician regarding your health conditions and prior to initiating an exercise program.
