How much water do you need while exercising?

Горска вежбање

Water is very important for proper functioning of the body – proper functioning of the digestive system, the kidneys, for normal structure of joint cartilage. Water moistens the eyes, the mouth and the respiratory tracts and it is also important for normal functioning of the nervous system. Water also regulates the body temperature, cools down the body when it is warm and protects it against coldness, plus it provides the body with the most essential minerals, which is of special importance for people who are physically active.

No matter which sport you have chosen, do not forget how important body hydration is, since during the workout you spend the body liquids by sweating.

The body has its own protective mechanism which protects it against negative consequences of dehydration, the indication of which is headache.  Because of that, water intake is very important. Water shall be taken prior to the exercising, during the workout and after it, but in reasonable quantities.

How much liquid do you need to take while exercising?

Men need to take a total of about 3 liters of liquids, women about 2, while pregnant women need to take about 2,5 liters of liquids.

However, what is of special significance is to properly distribute the liquids intake during the day, especially paying attention to water intake while exercising. Drink 1-2 glasses of water 30 minutes before you start exercising, 1 glass of water every 15 minutes while exercising and in the end, when you calm down a bit, 2 more glasses of water.

Is it possible to consume too much water?

Yes, it is possible, although it is a very rare case. This can seldom happen to people who are physically active since they release big quantities of liquids from their bodies every day.

The most common symptoms in case of excessive intake of liquids are vertigo, disorders in the body, apathy and confusion, all of them also being signs of dehydration.

Therefore, it is extremely important to listen to your body and its needs. Also, it is necessary to adhere to the recommended quantities of liquids which you need to consume in order not to dehydrate or take too much liquid.