Stay Hydrated To Work Out More Effectively And Reach Your Goals

TO SURVIVE AND THRIVE, our bodies need water. The average male body is approximately 70 percent water. It sounds like a lot, but two thirds of water is held inside muscle tissue (intracellular) and one-third extracellular. Breaking down the numbers: blood is 83 percent water, lean muscle is 73 percent, body fat is around 25 percent and bones are about 22 percent.

The function of water is extremely important for athletes and weightlifters maintaining body temperature and lubricating joints. Water is also held responsible for our body’s delivery and waste removal, cushioning organs and tissue and serving as a source of sweat. We can achieve 60 percent of our water needs from other fluid sources like fruit juices and milk. Another method in meeting water needs is through fruits and vegetables – making up 30 percent. The remaining 10 percent is metabolised in our bodies as micronutrients. But how does the body lose water? The answer is simple: urination, defecation, breathing and sweating – 90 percent of that gets lost during a workout. It’s important to note that sweat output can change depending on the environment, intensity and duration of the workout, as well as your size .

As athletes, we’re constantly monitoring our weight, before and after exercise. If you drop 500g on the scale post-workout, replace that with two to three cups of water. Also, monitor the volume and colour of your urine; a small volume and dark colour indicates dehydration.

Follow me @blindguardian for training and fitness tips.