- Gaiam Blog - http://blog.gaiam.com -
How Much Water Do You Need When Working Out?
Posted By Chris Freytag On June 23, 2009 @ 2:48 pm In Fitness, Health & Wellness | 2 Comments
Most of us have memorized this rule: Drink eight 8-ounce glasses of water a day. But did you know that the human body is made up of about 66 percent water? We are more than half water — so staying well hydrated is essential when being active outdoors. But how much water you need, and when you need it, really depends on the length and intensity of your workout.
For example, a casual stroll while chatting with a friend is a very different half hour spent than one of fast, high intensity walking  or jogging. And as the mercury rises outdoors, proper hydration is even more important.
When we exercise , our core body temperature rises, and we start to sweat to help regulate our temperature. In the heat and high humidity, we sweat even more. (Today on my outdoor run, I was dripping like I just got out of the shower). However, if we are dehydrated due to lack of water, our core body temperature stays elevated, and we can’t cool off . You may experience side effects like dizziness, heat stroke and exhaustion. In addition, studies have shown that exercisers who drink fluids may go 33 percent longer than exercisers who don’t drink anything.
The general rule of thumb is to drink 4 to 6 ounces of water for every 15 minutes of exercise . If you plan to exercise for longer than 90 minutes, you may want to consider using a sports drink during and after your workout  to replenish your body with the nutrients  and electrolytes it needs. Sports drinks like Gatorade  are made for when you are “hot and sweaty” and are scientifically formulated mixtures of sugars and electrolytes to help your body perform during and recover from strenuous long workouts . These drinks were not made to wash down your Happy Meal — they were made for athletes in training and serve an important and specific purpose.
If carrying a water bottle as you exercise is problematic for you, try these options:
So guzzle your water during warm weather workouts! Use a sports drink if your workout will be strenuous and over 90 minutes. And remember, beverages that contain caffeine, such as colas, coffee and tea, stimulate fluid loss and promote dehydration.
Just Give it Two Weeks! Check out my new book 2-Week Total Body Turnaround 
Article printed from Gaiam Blog: http://blog.gaiam.com
URL to article: http://blog.gaiam.com/how-much-water-do-you-need-when-working-out/
URLs in this post:
 high intensity walking: http://life.gaiam.com/gaiam/p/5-Ways-to-Lose-More-Weight-with-Walking.html
 exercise: http://life.gaiam.com/gaiam/p/How-to-Stick-with-a-Fitness-Routine-5-ways-to-stay-motivated-to-exercise-regularly.html
 cool off: http://life.gaiam.com/gaiam/p/7-EarthFriendly-Ways-to-Cool-Your-Home.html
 exercise: http://life.gaiam.com/gaiam/p/10-Exercise-Myths.html
 workout: http://life.gaiam.com/gaiam/p/3-Workouts-to-Balance-Not-Fight-Your-Shape-Pear-Apple-or-Chili-Pepper.html
 nutrients: http://life.gaiam.com/gaiam/p/FillNutritionalGapswithThese10Superfoods.html
 Sports drinks like Gatorade: http://www.gssiweb.com
 workouts: http://life.gaiam.com/gaiam/p/5-Workout-Techniques-to-Burn-Major-Calories-in-Less-Time.html
 walks: http://life.gaiam.com/gaiam/p/WalkingTheBestWorkout.html
 www.chrisfreytag.com: http://www.chrisfreytag.com
 2-Week Total Body Turnaround: http://life.gaiam.com/gaiam/p/Get-Lean-Muscle-Faster-with-Slow-Eccentric-Strength-Moves.html
Copyright © 2007 Gaiam Community Blog. All rights reserved.