Exercising to maintain healthy body weight or as part of a weight loss program has become a standard part of many lives. A common sight is the water bottle that accompanies most people when they go to exercise, and the importance of this item cannot be ignored. With up to 60 percent of the human body being comprised of water, any activity that depletes your water stores needs to be acknowledged and proper care taken to replace your fluid loss.
Water in the Body
Your body's need for water is tied to the various functions that rely on water. It is used in transporting nutrients to your cells and removing toxins from your organs. Some tissues in the body need to remain moist, such as ears, nose and throat. Having enough water in your system is vital if your body is to remain healthy. Exercising can deplete your body fluids and drinking after your exercise will help to offset this loss.
Water Loss in Exercise
Heat production is the natural response of the body to exercise. To keep your body temperature from rising too high, the body produces sweat, which evaporates and cools down the body. Water in sweat comes from your blood and, if not replaced, your blood flow will diminish. The body requires adequate water to function effectively so you need to drink water after exercising to ensure that the water lost through sweat is replenished.
Preventing Dehydration
You lose water from your body through different means every day. Breathing, urinating, sweating and having a bowel movement are all ways in which you lose water volume. When you lose so much water that your body does not have enough to work properly, you become dehydrated. Thirst may not be the best way to determine your water requirements since you may already be suffering from mild dehydration before you feel thirsty. The additional sweating that comes with exercise means your water loss will exceed the normal daily amount, and the amount of water you need to prevent dehydration will be more than if you had not been sweating so much.
How Much Water Do You Need?
Eight to nine cups of water per day is the general requirement to replace normal fluid loss. When you exercise, you need an extra 1.5 to 2.5 cups of water. How much additional fluid you need will depend on the length and intensity of your exercise, which determines how much you sweat. The more you sweat, they more you need to drink. The American College of Sports Medicine encourages you to drink water before, during and after exercising.
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