You might drink a good amount of water, but are you really drinking enough? According to a CBS study, one in four Americans experience net fluid loss each day therefore causing Chronic Dehydration. Regular day-to-day life can suffer when you’re not getting enough water, and adding intense workouts to the mix makes hydration a priority if you want to live well.

Water plays a major role with how your body operates from transporting nutrients to your organs, lubricating your joints and bones, and even impacting your brain functions. It’s safe to say that without proper hydration, your body isn’t in the place it needs to be to operate at full-speed.

How Much Water Do You Need?

When it comes down to it, The Mayo Clinic states that adult women should drink about 11.5 cups while men should drink about 15.5 cups per day. While everyone’s bodies are different, it’s important to note that your body may need more or less depending on weight, daily activities, and how much you workout. The goal should be to bring in more water than you release throughout the day.

Water losses via sweat (and, to a lesser extent, breathing) increase during exercise, and the harder and longer you work, the more water you lose. Water, however, is not the only thing that escapes from us during exercise — electrolytes like sodium and potassium are lost, too.

When you workout, it’s important to get on a hydration schedule that allows you to hydrate before, during, and after workouts. Before workouts, make sure you’re caught up with your daily hydration routine up to that point and drink an extra cup of water on your way to the gym. Once you’re working out, aim for a half cup of water for every 20 minutes you exercise. Finally, drink 2 cups of water for every pound of weight loss for that session to get back to where you need to be.

What Gets You Hydrated

Water’s always a great choice for getting hydrated, but there are plenty of other great ways to stay hydrated. Drinking milk and tea are also great for keeping you hydrated because they’re mainly water based themselves, as well as some water-dense foods like watermelon, cucumber, and grapefruit. 

And if you’re still worried you’re not getting enough water, the same Mayo Clinic article from above states “Even caffeinated drinks — such as coffee and soda — can contribute to your daily water intake.” So even though you should try to minimize caffeinated drinks for getting a good night’s sleep, don’t feel like they’re causing you to dehydrate. 

Why Staying Hydrated Maters

Staying hydrated affects more than just your workouts, it affects your long-term health. Fatigue, muscle weakness, and dry skin are all signs that you’re not getting enough water. By fueling your body with water, you’re giving it the fuel it needs to keep going. 

Plus, when you sign up for a free week of workouts at Omni Fight Club, we want to make sure you’re hydrated and ready to experience #FUNTOUGHTFITNESS.