Staying hydrated is vital to keeping your body functioning normally. In fact, water accounts for 60 percent to 70 percent of your body weight, according to Montana State University in Bozeman. While drinking water is essential, other beverages have their place in preventing the effects of dehydration, such as fatigue. Although important for everyone, this is of particular concern for avid exercisers and athletes.
Importance of Hydration
Every system in your body requires water to function. It keeps body tissues moist and lubricated, flushes out toxins and makes nutrients more readily available for use. It also is involved in getting oxygen to cells throughout the body and regulating temperature. This is why staying hydrated is so vital when playing sports or exercising. Your body's demand for oxygen increases during physical activity and your internal temperature rises. If you begin to lose more fluids than you are consuming, you run the risk of dehydration.
Effects of Dehydration
Since your body's needs are not being met, you won't have the energy to continue physical exertion. Fatigue will strike suddenly. In fact, even a minimal fluid loss can affect aerobic performance and reduce your level of physical endurance. You will likely experience muscle cramps, dizziness, light-headedness, headache, nausea, thirst and dry mouth as well. Dark urine also is a common effect. As dehydration continues, your fatigue will worsen to the point that you're no longer able to physically perform and even your cognitive abilities will suffer. Left untreated, dehydration is fatal.
Water vs. Sports Drinks
If you're active, you probably have a preference for water or sports drinks during exercise. Which one is the best choice depends on what you're doing. Eight to nine cups of water a day is a general guideline, according to MayoClinic.com. Other beverages also can help meet your daily fluid goal. During physical activity, choose water if you're doing moderate-intensity exercise for 60 minutes or less. If you're engaged in vigorous activity or working out for over an hour, sports drinks might be the better option, according to UAB Medicine. Sports drinks contain electrolytes and carbs, both of which help prevent the effects of dehydration. Carbohydrates, in particular, can delay the onset of fatigue.
Guidelines for Activity
Drink one to two cups of water two hours prior to exercise, then consume the same amount 30 minutes before activity. If you're working out longer than a half hour, replenish your body's fluid supply at least every 20 minutes with an additional 3 to 6 oz. If you are taking part in vigorous activity or exercising in hot weather, UAB Medicine recommends drinking 6 to 12 oz. every 15 to 20 minutes to prevent dehydration.
References
- Montana State University-Bozeman: Fluid Balance
- MayoClinic.com: Functions of Water in the Body
- Georgetown University Be Well Health Education Services: Hydration and Dehydration
- MayoClinic.com; Water: How Much Should You Drink Every Day?; April 2010
- UAB Medicine; Hydrating for Exercise (Water vs. Sports Drinks); June 2010
