Staying hydrated is important for everyone, but it becomes even more crucial when you’re active. When you exercise, you sweat, which means you lose water and electrolytes from your body.

This makes it important to replenish those lost fluids and stay hydrated to maintain your physical performance and overall health. In this article, we will talk about the importance of staying hydrated while being active and provide helpful tips on how much water you need in different scenarios.

Why is water important for your body?

First of all, water is essential for our bodies to function properly. It makes up around 60% of our body weight and is involved in every bodily function we have.

Water helps regulate body temperature, cushion our joints, transport nutrients throughout the body, and flush out waste products and toxins. Without enough water, our bodies can’t perform these functions efficiently.

When we are active, our bodies use even more water to help cool us down through sweating. If we don’t replace this lost fluid, we can quickly become dehydrated, leading to fatigue, headaches, and muscle cramps.

In more severe cases, dehydration can cause heat exhaustion or even heatstroke, which is a medical emergency.

How much water do you need?

The amount of water you need depends on several factors, including your age, sex, weight, and level of physical activity. As a general rule, you need to drink at least eight 8-ounce glasses of water per day, which is around 2 liters or half a gallon.

However, this number is just a starting point and may not be enough if you’re active.

When you’re active, you need to drink more water to compensate for the fluid loss from sweating. On average, athletes need to consume 0.5-1 ounce of fluid per pound of body weight per day.

This means that if you weigh 150 pounds, you need to drink between 75-150 ounces of water each day, depending on your level of activity.

The exact amount of water you need can vary depending on the climate and intensity of your physical activity.

If you’re exercising in hot and humid conditions, you will sweat more and lose more fluids, so you need to drink more water to stay hydrated. Similarly, if you’re exercising at a high intensity, you will also sweat more and need more fluids.

Tips for staying hydrated

Here are some tips to help you stay hydrated when you’re active:.

1. Drink water before, during and after exercise

Make sure you’re drinking water before you start exercising to ensure you’re properly hydrated. During exercise, aim to drink at least 4-6 ounces of water every 15-20 minutes to keep your body hydrated.

After exercise, drink more water to replace the fluids you’ve lost during your workout.

2. Pay attention to your urine color

One way to check if you’re properly hydrated is to look at the color of your urine. If it’s light yellow or clear, you’re well-hydrated. If it’s dark yellow, you need to drink more water.

3. Eat water-rich foods

You can also get water from the foods you eat. Foods that have a high water content include fruits and vegetables such as watermelon, cucumbers, and tomatoes.

4. Carry a water bottle with you

Bring a water bottle with you wherever you go to make sure you always have water on hand. This will encourage you to drink more water throughout the day.

The bottom line

Staying hydrated is important for everyone, but it becomes even more crucial when you’re active. Drinking enough water can help maintain your physical performance and overall health.

Remember to drink water before, during, and after exercise, pay attention to your urine color, eat water-rich foods, and carry a water bottle with you.