Weight training -- where weights are used to provide resistance -- is a type of strength training. Although it can be physically challenging, weight training offers substantial rewards, helping you to tone muscles, strengthen bones and combat age-related muscle loss. Drinking adequate amounts of water while performing weight training is essential; in fact, the quality of your workout can be affected if you are even slightly dehydrated. The best policy is to drink plenty of water before, during and after weight-training sessions.
Function
Water -- vital to all cells -- is not only an essential nutrient, but it is the medium in which all metabolic reactions take place. It is the exchange of electrolyte minerals dissolving in water that causes the electrical stimulation of nerves and the contraction of muscles. Water is essential for joint health as well. Drinking sufficient amounts of water promotes healthy levels of synovial fluid, which lubricates joints and facilitates smooth movement. In addition, proper hydration helps keep body temperature stable, and can help prevent overheating. Inadequate water intake can cause weakness and loss of muscle control while working out.
Thirst
Water is lost through urine, perspiration and breathing; this occurs more quickly during strenuous activity. Your thirst mechanism -- activated by osmoreceptors that sense falling blood volume -- comes into play when 2 percent of your body weight is lost. By this time, however, you have already lost 10 percent of your muscle strength and aerobic capabilities. In other words, you can't rely on your thirst mechanism to tell you when you need water. If water isn't replaced at this point, blood-volume drops, blood pressure rises and your physical performance is compromised. Routine exercises may feel more challenging to perform; your mental concentration may be affected as well.
Dehydration
At a 4-percent drop in body weight, you experience a 20- to 30-percent loss of muscle strength. At this point, symptoms of dehydration -- headaches, cramping, dizziness and thirst -- become apparent, and it is important to stop exercising immediately and drink to rehydrate your body. Strong-smelling urine that is yellow-gold in color can be an another sign of dehydration. Urine should be pale in color; the more transparent it is, the better hydrated you are. Additional signs of dehydration may include hoarseness, a sore or scratchy throat, a burning sensation in the stomach, fatigue, cold hands and dry skin. With an 8- to 10-percent loss of body weight, you are severely dehydrated, a life-threatening condition that can lead to heat stroke and death.
How Much To Drink
The traditional recommendation is to drink 8 large cups of water a day, but your fluid needs are also affected by your body size and weight, the intensity of your workout, and heat and humidity. Some bodybuilding experts recommend multiplying your weight by .6 to obtain your daily consumption in ounces; using this formula, a 180-lb. man would need to drink 108 oz. -- roughly 13 8-oz. cups -- per day. To replace water loss during a workout, Merck Manual advises drinking 2 cups of water for every pound lost. The website recommends mixing plain water with sports drink in a 50-50 ratio to promote faster absorption of glucose and electrolytes.
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