The Key To Effective Training and Exercise
Usually, when people are looking to work out or get fit, they consider certain important factors. Such factors include a proper diet and an effective workout regimen. Of course, these two factors go hand in hand with increasing results.
However, we often tend to forget a very vital factor: water. Yes, hydration is considered an integral part of any workout regimen or nutrition plan. At least 60% of our bodies are made up of water. That said, it is obvious that hydration is important.
According to Anne Marie Helmenstine, a consultant with a broad scientific and medical background, dehydration impedes both physical and mental performance. In other words, your body depends on water not only to survive but to function properly.
Let us look at the importance of staying hydrated for training and following an exercise regimen.
Prevents Joint Pain
Water, during exercise, acts as a lubricant when exercising. Hence, you will experience less joint pain and joint injuries. It also gives cartilage the ability to repair itself after the workout. This, in turn, allows the joints to remain strong for the physical exercise.
Aids in Muscle Recovery
Exercise, especially vigorous exercise, leads to muscle damage or muscle injuries. Water is essential in aiding muscle repair in their body. This is done through the process of protein synthesis. If you are hydrated enough, the process will be instantaneous and effective.
Promotes and Increases Muscle Strength
Hydration is very important in increasing muscle strength. This is especially true for those that train professionally. However, it still applies to those that train and exercise for recreational purposes.
Muscle strength leads to muscle repair and growth. This can only be achieved through proper hydration. According to the Journal of Strength and Conditioning Research, a loss in the percentage of water in the body leads to a considerable decrease in muscle strength.
Aids in Weight Loss
Water aids in the elimination of toxins from the body. However, dehydration does the exact opposite. The less you drink water, the more your body stores toxins. These toxins are then stored in your fat cells, leading to an increase in weight.
Increase in Performance
Even the smallest percentage of dehydration can throw your entire workout regimen off course. Hydration is key to maintain optimum performance during exercise. Additionally, it also increases your body’s ability to heal itself.
Of course, from increased joint and muscle repair, your body should be strong enough to withstand the physical strain. You should also experience an increase in energy. Water aids in the transportation of nutrients to the vital organs of the body. The nutrients or carbohydrates are converted into energy, necessary for the body’s survival.
In conclusion, to stay hydrated you need to drink water before, during and after exercising. So, how much water should one drink? Essentially, one should drink at least eight glasses of water per day. However, one can drink more than just eight glasses.
The general rule is that you should not wait until you are thirsty. Thirst indicates dehydration, and that will hamper your training goals. Drink up and stay hydrated.