Healthytalk8 Drinking water and exercise have a pretty healthy connection, both play vital roles in preventing serious complications.
As we know water is our life, water contains 75% of body weight in babies to 55% in the elderly and is essential for cellular homeostasis and life.
Drinking water is vital for preventing nutrition-related diseases like dehydration, and heart disease by staying hydrated (1).
Importance of Keep Hydrated During Exercise
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During exercise, the body needs water or any sports drink that gives us more energy to work hard.
As sweat evaporates from our skin, and our body regulates heat, through sweating, but also removes liquid, so drink sufficient water to prevent possible health issues.
Moreover, we also remove electrolytes through sweat which you can regain again through coconut water and salt water.
If you don’t drink enough water during exercise then this will happen. which include:
- Low energy
- Dizziness
- Muscle cramps
- Dry mouth
- Yellow urine
- Sweating will decrease even after hard exercise
Know – Benefits Of Drinking Water On An Empty Stomach In The Morning
Also, during exercise drinking water can give many health benefits such as:
- Help you with muscle building
- Decrease the risk of dehydration
- Hot water baths relax muscle
- Regulate body temperature, by exhausting sweat
- Prevent muscle cramps
- Cold water bath speed up recovery
- Lubricate and cushion joints
It is not unusual for an athlete to lose 6 to 10% of their weight due to lack of sweat.
Thus, if there is a shortage of liquid, it can lead to dehydration (2).
Can Water And Exercise Prevent Diseases?
Yes, water and regular exercise can prevent the risk of multiple illnesses and diseases such as:
Prevent Heart Failure
Research presented at the ESC Congress in 2021 showed that staying well hydrated throughout life could reduce the risk of heart failure.
In a study on ARIC 15,792 adults (44 to 66 years old) and (70 to 90 age over five visits) were analyzed.
Participants were divided into 4 groups based on their average serum sodium concentration.
Resulting, high SSC in midlife was allied with both heart failure and left ventricular hypertrophy after 25 years.
And those who were more connected to high BP, kidney function, BMI, S*x, and smoking are more allied with developing heart failure.
Dr. Dmitrieva said that good hydration all through life decreases the risk of growing left ventricular hypertrophy and cardiovascular failure.
Exercise can also lower the risk of heart attack, by decreasing fat tissue and removing cholesterol.
A study has shown that exercising just 30 mint a day for 5 days a week can help greatly lower the risk of heart failure.
But sometimes exercise can increase the risk of heart attack, especially in heart patients who do not pay attention to their activities.
Prevent From Muscle Cramps and Speed Recovery?
Muscle cramps are sometimes caused by a lack of water and a low level of potassium.
So make sure to drink enough water to prevent exercise cramps, and drinking water when cramps occur which helps the muscles to contract and relax.
Speed recovery – Coldwater bath plays an important in this.
This Helps reduce muscle soreness after hard workouts because cold water has regenerative properties.
Doctors says that consume plenty of water after an injury so that the nutrients that repair the wound easily bring nutrients to the affected area.
Prevent Stomach Issues
Both exercise and sufficient water intake decrease the risk of stomach problems.
Enough Water can be good for constipation, by lubricating the intestine, which will smooth the process.
Try morning drinking warm water with an empty stomach to help you, water creates pressure and forces waste material to come out.
I experienced that drinking warm water in the morning, and then lifting a heavyweight, or exercising creates tremendous pressure inside the stomach.
According to the Mayo clinic drinking water before a meal, this move gives the same bloat-minimizing effect and can also prevent overeating.
Enough water intake and increased exercise have been shown to reduce abdominal pain and discomfort.
Also walking and cycling can help decrease abdominal pain.
May Prevent From Risk of Cancer
According to the CCN, water has cancer-fighting quality, water is one of the most vital nutrients in detoxifying the body and preventing cancer.
Water is a foundational component of your body’s cells.
Experts say that exercising 4 times a week for 30 minutes can help in preventing cancer by promoting antioxidants and keep BMI under control.
Water helps in flushing out the toxins in the digestion system, by doing this, diseases are prevented. especially colon cancer (8).
Drinking plenty of water is also needed during chemotherapy treatment as there may be some side effects of the medicines.
Prevent Kidney Stones?
A kidney stone is a hard form of crystal that can form in the kidney, uterus, and bladder. this hard mass is made up of minerals, and salt.
Lack of water is a major reason for creating a crystal-shaped stone, which gradually increases and becomes the risk of kidney stones.
Dr. Mathew Sorensen of the University of Washington School of Medicine said that even small amounts of exercise can reduce the risk of kidney stones.
However, lack of water causes kidney stones, the biggest risk of which can be due to not drinking water during exercise.
Signs That You Need to Drink Enough Water?
If you see this sign then there is a lack of water in body. – If you constantly see this sign inside you, you can quickly fall prey to disease. sign include:
- Feel thirsty
- Yellow urine if it’s a long time then dark urine
- Dry mouth
- Stomach problem
- Headache, although there can be other reasons for headaches.
- Low energy
Server signs of drinking, not enough water.
- Dark yellow urine
- Vomitting
- Dizziness
- Headache
- Very low energy
- Dry skin
- Stomach problem
Why Drink More Fluid When We Sick?
Many studies suggest that a person should drink 2 to 3 liters of water.
But in the case of pregnant and breastfeeding women, they should drink a little bit more – 2.5 or 3 liters a day.
Learn – Ideal Exercise During Pregnancy
However, we should have more water during sick, or illness.
Because during sickness our body produces more heat, to kill the bacteria inside us, which causes a decrease in the amount of water our body loses.
NOTE: don’t overdrink, In this situation, the kidney is not able to remove the extra water, which reduces the amount of sodium in the blood. this condition is called hyponatremia.
Even a doctor says that you should drink plenty of water during sick because duration the body loses lots of water.
