Hydration is a key element to maintaining the body’s natural equilibrium.
It keeps us sharp, direct, and attentive in our daily functions. Yet despite the great importance towards the quality of personal health water is according to the National Center for Health Statistics, of the fluids that Americans intake is only 30% water. This number severely decreased in older men who polled at only 2.92 liters daily.
The importance of maintaining proper fluid levels during exercise can not be understated despite how frequently ignored hydration is. Despite differences in levels of intensity in regiment and physical attributes the American Council on Exercise recommends that “17-20 ounces of water two to three hours before the start of exercise”.
As well as staying maintained prior to the workout, they also recommend “7-10 ounces of fluid every 10 to 20 minutes during exercise” and “8 ounces of fluid within 30 minutes after exercising” as the most efficient methods of maintaining internal fluid dynamics operating at nominal values.
These guidelines however only apply to suggested daily workout at an hour, and lose effectiveness when applied to high intensity workouts over 90+ minutes.
At that point, your body is losing more than fluids, it is losing key substances like electrolytes, sodium and glycogen which can greatly affect an athlete’s ability to perform at peak values – hence the importance of sports drinks that are high on electrolytes.
Without proper attention towards something so simple as water it is guaranteed that a person’s health will be at risk in the long run, so do yourself a favor and pour yourself a glass.