Many believe it’s bad to drink water during and right after a workout, but scientists and athletes disagree. They say you shouldn’t deny your body the necessary moisture. Here’s what happens if you don’t drink water when your body needs it:
- Accelerated Skin Aging: Exercise rejuvenates skin by increasing blood flow, oxygen supply, and collagen production. But the body needs enough fluid for good blood circulation to maintain this effect.
- Water Loss, Not Fat Loss: Some think not drinking water during exercise helps with weight loss. You may see a change on the scale post-workout, but it’s water weight, not fat. Lack of water hinders effective fat burning as it disrupts normal blood circulation.
- Toxins Retained: Exercise helps the body expel toxins through skin blood flow and sweating. Without enough water, sweating is less intense, and toxins stay in the body.
- Reduced Workout Effectiveness: Dehydration negatively impacts workout results. Losing 5% of fluids cuts effectiveness by 30%, and losing 2% stops the body from burning fat or building muscle.
- Prolonged Muscle Pain: Muscle pain after a good workout is normal. But without enough water, it can last longer. Muscle fiber healing requires protein and carbs, which depend on sufficient water.
- Increased Cardiac Load: Insufficient fluid intake makes blood thicker and vessels constrict. The heart has to work harder to pump thick blood through narrow vessels, potentially causing tachycardia, shortness of breath, and high blood pressure.
- Swelling: Surprisingly, not drinking enough water during exercise can cause swelling. The body tries to retain fluid, leading to swelling and dark circles under the eyes.
- Decreased Concentration, Increased Fatigue: Losing just 1-2% of fluid reduces concentration and attention, and increases tension and fatigue, causing a constant tired feeling and bad mood.
- Increased Appetite: We often mistake thirst for hunger. If you feel hungry after exercise without drinking water, your body might just need water. Drink a glass first and then snack if still hungry.
How to Drink During a Workout
Drink about 5-8 fl oz (150-250 ml) of water every 15-20 minutes, depending on exercise intensity. Scientists suggest cold water to maintain core temperature during high-intensity workouts.
Water or Sports Drinks?
For short workouts, water is fine. For workouts over 2 hours, choose a sports drink to replenish fluids, carbohydrates, and minerals like potassium and magnesium. Drink 17 fl oz (500 ml) of water a couple of hours before a workout. If you had a sports drink during exercise, drink water afterward.
Do you pay enough attention to drinking water? How much water do you drink per day?