How much water do you really need to consume in a day?

By Ayesha Nasar - June 10, 2022

How much water do you need to consume in a day?

This article is right guide for you if you’ve questions related to hydration. You will have answers to;

How hydration impacts your workouts?
Factors impacting your water consumption
How much water do you need?
How to know if you are dehydrated?
How to hydrate while exercising?

If you’re looking for any one of this questions you are at the right place.

If you ever glance at your favourite water bottle, you might realise that you do not consume water other than your workout time or maybe you staunchly believe that your three cups of coffee in a day counts as hydration. Further to belief part, we all have heard that 8-15 glass of water per day is recommended but in reality it is a bit too complex than this. This is especially true when you know that hydration knowledge is important since it will impact your workout

How does hydration impacts your workouts?

Maintenance of hydration is crucial and directly improves lifting prowess. You are more likely to perform better in your exercise and get the most out of your reps if you’re properly hydrated. On the flip side of it, dehydration will negatively impact your performance and even cause injury. A well hydrated state – during almost two and two and half eight ounce cups of water during the two three hrs before training may stave off all the negative effects.

Factors impacting your daily consumption of water

Daily water consumption is complicated because it depends on various factors. What exactly you need to focus on while making drinking habit?

Your personal lifestyle and body needs

Every body is shaped different and have different requirements this plays a part in your water consumption. The intake of water is also shaped by the food you eat and whether you are actively engaged in exercise. Your sweat glands, kidneys and perceptions of thirst impact your water intake, especially when you’re actively engaged in continuous or intermittent physical work.

How much your exercise

Exercising is another factor that impacts your water intake. It is about how much sweat day to day. Even when not engaged in exercising, there are people who work out regularly with high intensity to sweat more in everyday life. The more you sweat, the more body requires water.

How much tea or coffee you drink

When you are getting your water from different fluids, it makes a difference too. The amount of juice and sugary drinks or tea that people drink influences the level of their hydration. It is true that coffee is mainly water but it will still be different than plain water. Other fluids consumption might add up to your hydration but plain water is irreplaceable, not only in sense of need for living but also as essential for your training.

How much water do you need?

Under circumstances when you are likely to get dehydrated, suppose you are sweating a-lot in an extreme hot environment or a medical condition your body will definitely requires you to pay proper attention to hydration level. Such situations impact you intake level. Your sweat has a direct relation with your water intake. According to studies you require almost eight ounce per cup which is 11-15 glass of water everyday.

How to tell if your body is dehydrated?

Mainly thirst or pretty dry lips are first thing that makes you realise that water consumption is low. But you don’t need to exceed dangerous levels of dehydration to recognise the symptoms. Lack of focus, lightheadedness, too much muscle cramps, rapid breathing, headaches and fatigue all are symptoms of dehydration. Moreover, a very clear indication of dehydration is darker yellow urine, as opposed to relatively clear urine.

How to hydrate your body for workout?

The gist of most recommendations generally is the range from eight to 16 cups of water a day but the right way to hydrate yourself while exercising is largely up to you. indeed, context is important when you are trying to figure out ways to stay hydrated during your training session. In any case if you’re working out in a hot environment, your body will require a lot more than you’re in pretty non-sweaty conditionings.

Most importantly you have to take into account how hydrated you’ve been throughout the day till the time you enter your workout. In the two to three hours immediately prior to your workout, drink almost between two and two and a half cups of water to prepare your body for the training session. If you haven’t hydrated well in the hours prior you’ll need to level up your hydration game during your workout session. You should be sipping water a little as needed while working out, again depending on your understanding of your sweat and thirst levels. If you tend to sweat more during exercise you should definitely be sipping water time to time when you feel thirst.