Hydration is essential for energy, digestion, functioning joints, healthy bodies and so much more. But for daily gym-goers and athletes following a fitness coaching program, it’s even more crucial. Because daily long hours of sweating in the gym make you prone to the symptoms of dehydration.
Dehydration occurs when your body is losing more fluid than you are taking in. This can lead to fatigue, poor athletic performance, and many serious potential consequences.
Hence, it’s critical to look out for signs of dehydration and maintain adequate water intake for body transformation.
Importance of water intake for body transformation
In order to stay healthy and perform optimally, we need to maintain fluid balance. Water performs important functions in our body such as food digestion and regulating temperature.
It also helps in transporting nutrients such as vitamins, minerals, and proteins throughout the body. It’s very easy to lose water and fluids while sweating, eliminating waste, and exhaling during breathing. Athletes are at a higher risk of losing fluid and dehydration. This can not only reduce your performance but also trigger muscle cramps, nausea, headache and increase the risk of injury. Hence, ensuring proper water intake for body transformation before, during, and after exercise is a must.
Signs of dehydration
Thirst is the major sign of dehydration. But besides that, our body also gives many other clues. Some of the early signs of dehydration may look like:
- Thirst and dry mouth
- Flushing of the skin
- Darker urine
- High body temperature
- Elevated pulse
- High breathing rate
How to determine water intake for Body Transformation
There can be two basic formulas for determining water intake for body transformation. The first is by calculating metabolic rate and the second is body weight.
Bodyweight: this is the easiest way to monitor water intake and fluid balance in your body. You should be consuming 30 to 40 millilitres of water per kg of body weight. For example, if your weight is 50kg, you should be drinking 1.5 to 2 liters of water per day.
Metabolic rate: Another method of determining water intake is through metabolic rate. Ideal water intake should be 80 to 110 millilitres of water for every 100-kilo calories of metabolic rate. For 2000 BMR, you should be consuming 1.6 to 2.2 liters of water per day.
On non exercise days, 2 litres of water along with water containing foods such as vegetables and fruits is adequate for hydration. It’s also important to know that few factors require changes in your fluid needs. You should increase your water intake in the following situation:
When body temperature is high and you are losing water through sweating
High intense and long hours workouts
Training during warm weather conditions
Strategies to maintain water intake for body transformation
On days when you are not working out, the baseline water intake is enough. But for training and exercising, you need to keep some strategies in mind for proper fluid balance.
Water intake before and after exercise
The general rule is to drink 500 millilitres around half an hour before training and 250 millilitres every 15 mins during exercise. This helps you start your training with extra fluid and good electrolyte balance. Consuming water every 15 mins maintains hydration level and prevents dehydration during exercise
Water intake after the training session
Despite your best efforts to maintain fluid during exercise, you are likely to have lost fluid after exercise. Hence, your post-workout hydration is essential to replenish the lost water and rehydrate. Keeping yourself hydrated after the exercise also helps your recovery. Without proper hydration, your recovery may delay and affect your result.
AnExtraRep is a body transformation and fitness agency headed by Aditya Shrivastava. Aditya has been into bodybuilding for the last 19 years and is known for his practical and solid knowledge.
He is also a certified fitness trainer with I.S.S.A.
Over the last 9 years, his company has been Transforming over 2000 people every year from body to mindset about fitness.
Aditya helps those who want to stay fit. Not only looking in great shape but also disease-free with a happier lifestyle.
Read More about AnExtraRep Body Transformation Program at AnExtraRep’s 12 Week Transformation Program