Water makes up half of your body weight and is crucial to keeping you healthy, says the American Academy of Family Physicians. Drink enough when you're working out, because exercise can cause dehydration.
Importance
Drinking 6 to 8 glasses of water a day is a reasonable goal, but people's need for water varies, according to the American Academy of Family Physicians. Everyone needs water to maintain the right body temperature, remove waste and keep joints lubricated. If you're an athlete, dehydration can cause symptoms such as fatigue, muscle cramps and dizziness, the AAFP says.
Dehydration
Your body loses water routinely through urination, sweating and breathing. Exercise speeds the dehydration process, especially if you're working out in hot weather, the AAFP says. The Mayo Clinic warns that you also can become dehydrated when working out in cold weather, though you might not notice it as readily.
When To Drink
The AAFP suggests a timeline for drinking water during a moderate-to-intense workout, based on suggestions by the American Council on Fitness. Drink 17 oz. to 20 oz. of water two to three hours before your workout, 8 oz. of water 20 to 30 minutes before you start, 7 oz. to 10 oz. every 10 to 20 minutes during your workout and 8 oz no more than 30 minutes after you finish exercising.
Hydration Tips
You can measure your sweat loss to get an idea of how much water you need to replenish during a workout, suggests the AAFP. Weigh yourself before and after you exercise. As a rule, the AAFP advises, you should drink 16 oz. to 24 oz. water for every pound you lose while working out. Water provides adequate hydration for most people, but a sports drink could help prevent low blood sugar if you're planning very intense exercise for more than an hour.
Precautions
If you're concerned about become dehydrated, it helps to know the warning signs. According to the National Institutes of Health, they include a dry or sticky mouth, producing little or no urine, producing urine that appears dark yellow, not making tears, eyes that appear sunken or feeling lethargic. In most cases of mild dehydration, drinking fluids is enough to make you feel better. It's best to make a habit of drinking enough water throughout the day so dehydration doesn't occur, the American Academy of Family Physicians says.
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