Fun, Facts & Fitness from Mary Morris MSc.
The recent spell of warm weather has led me to thinking about how hydrated you may be, particularly as we encourage you to get out there every day to exercise whatever the weather! Being adequately hydrated is absolutely vital to our health but it is a fine balance to strike.
I remember a colleague I worked with in the fitness industry many years ago who became obsessed with hydration. It was around the time we were told we should have at least 2 litres of water a day and possibly more if we exercise regularly. This lady exercised – a lot!
She then began an obsession with drinking water constantly throughout the day, probably far exceeding the 2 litres recommendation. On one occasion she was so over-hydrated that she had to be admitted to hospital! Now this is a very rare condition called hyponatraemia and can be fatal. Thankfully she recovered, but it was a lesson learned the hard way.
We need to be knowledgeable about good and proper hydration and then we will not go far wrong. So, let's explore the details.
Why Good Hydration is SO Important
Water is essential to life. I have always been fascinated by the fact that we can go without food for several weeks and survive, but we will only last a few days without water! A massive 60% of your body weight is made up of water.
Water helps to carry nutrients and electrolytes (such as sodium and potassium) to our muscles and major organs. As we exercise our heart rate increases so that our muscles receive a quick supply of blood and oxygen. If we are dehydrated that process is far less efficient resulting in muscle pain and cramps. Our heart will also be working harder to pump the blood and we will feel dizzy and probably have a blinding headache.
We are also more likely to then suffer from D.O.M.S (Delayed Onset Muscle Soreness). This is common among those new to exercise, as they often work too intensely too soon. Combine this with little knowledge of the need to drink water both before, during and after exercise, then the D.O.M.S will certainly be more severe and more prolonged.
Exercise can also cause minor muscle injuries and tears, which are a natural consequence, particularly with strength training. To fix this our body needs protein, but protein synthesis within our muscles is slowed considerably if we are not suitably hydrated.
Is the tea and coffee I drink every day contributing?
Indeed, it is, you will be pleased to hear. You just need to be aware that it doesn’t hydrate you as quickly as plain water. So, post-exercise, when you are possibly at your most dehydrated and need to hydrate quickly, then have water at that point.
Do I need a Sports Drink?
There is a lot of hype around sports drinks and there is now a huge choice on the market. The manufacturers would have us believe that we need to have them to get the very best out of our exercise sessions but don't waste your money. You only need them if you are exercising hard and for longer than an hour.
So, assuming you are not a hard-core exerciser running fast marathons or attempting the 3-Peaks any time soon but, like me, you go for long and short steady walks, and indulge in a good 30 minutes of strength training 3 times a week, then good old plain water is your best friend. But there nay be reasons for choosing another option in different circumstances. Drinks may fall into one of three categories: Hypotonic, Hypertonic or Isotonic.
- Hypotonic
Just water from the tap is 'hypotonic' and is very efficient at replacing lost fluids quickly. It will not provide you with more energy or any electrolytes but is perfect if your exercise session is moderate and lasts around an hour.
- Hypertonic
Cola, lemonade and neat fruit juices fall into this category and because they are highly concentrated in sugar, they are absorbed much more slowly than plain water. This means that they are absorbed very slowly from the stomach causing a slow dehydration. They can also be high in calories. So, never finish an exercise session with a soft, fizzy drink!
- Isotonic
Isotonic drinks contain sugar (carbohydrates) and electrolytes (such as sodium and potassium) and that means they are absorbed more quickly than water. These then, are very useful during and after an intense, long-duration exercise session when the need for rapid fluid replacement is vital to your performance. If you are using them for short, easy workouts you are wasting your money and possibly taking in more calories than you are spending!
Be Alcohol Aware!
Using a cold pint of beer to rehydrate is not a good idea. Alcohol is a diuretic which means that it removes water from the body by increasing the amount of urine in the kidneys. The higher the alcohol content, and the more alcohol you drink, the worse the effect will be. If you want to reduce the diuretic effect of alcohol then drink a glass of water alongside your alcoholic drink and the effects will be watered down – literally!
How much water should I be drinking?
That depends. The recommendation is 6 - 8 half-pint glasses of water a day but some experts think we should only drink when we are feeling thirsty. Basically, there is one excellent test that is very enlightening and accurate – the colour of our urine*! Below is a chart on how pale it needs to be so you are confident you are hydrated enough.
*Bear in mind that some medications or supplements can affect the colour of urine, also some foods such as beetroot, fava beans, blackberries, and rhubarb can turn urine reddish, or sometimes dark brown. Carrots or excessive Vitamin C can turn urine orange and B vitamins can give urine a greenish tinge. Foods that use strong colour dyes such as tinned mushy peas can also have a dramatic effect!
Let's face it, plain water, even at its best, is rather bland and boring. But now armed with all this information I hope it convinces you that it really is our best option, and more particularly so during the warmer weather. Enjoy your time out in the beautiful sunshine but stay safe - and don’t forget the sunscreen!
