Drinking enough water is one of the most important things you can do to support your fitness and overall health. Often, water is not given enough thought, like protein or carbs, or exercising. But the part that water plays is crucial to performing and recovering from workouts. This article will discuss how important water intake for fitness, how much you have to drink, and the best app to track water intake.
Why Water Is Important For Your Fitness
Water is essential for fitness simply because it plays a major role in so many functions that your body goes through, especially during exercise. And here are some reasons why it is so important for fitness:
Regulates the Body Temperature: When you exercise, your body heats up, and sweating is one way your body releases heat. In order to cool down and function properly, there must be enough water in the body so that one can sweat. Therefore, the dehydrated individual finds it hard to let his/her body cool down from the heat, which can affect performance and make an athlete feel sick.
The Nutrient Transport: Your body uses water to bring nutrients to your cells. After you exercise, your muscles need nutrients such as proteins or carbs to recover and gain strength. Thus, insufficient water results in a very slow process, delaying the recovery.
Lubricates Your Joints: Hydration will keep the joints lubricated, which subsequently decreases the chances of injury. Once your body is completely hydrated, the joints will not feel as stiff, sore, or achy, letting you move freely or move more comfortably.
Support Digestion: Being hydrated would benefit in running a better period of digestion. Dehydration may slow down the efficient working of your system in processing the food you eat, which becomes even more relevant when you are taking in protein to repair your muscles.
Endurance Boost: Good hydration keeps your energy levels consistent. Fatigue seems to creep up faster during dehydration, often preventing people from exercising. Drinking plenty of water helps to keep the body infused with the energy and clarity needed for workouts before, during, and afterward.
Prevention of Muscle Cramps:
Dehydration often leads to painful muscle cramps that can interrupt your workout and reduce performance. Regular water intake for fitness prevents the muscles from drying up and swelling, thus making them work properly at all times and avoiding cramps.
Best App To Track Water Intake
Staying hydrated is easier when you have the right tools. With a water intake app, you can set daily hydration goals, get timely reminders, and monitor your progress over time. These apps are especially helpful for fitness lovers who want to stay consistent with their water consumption.
1. My Water – Daily Drink Reminder
My Water is a drinking reminder app to track water intake. It lets you establish a specific set of drinking goals based on your preferences and needs.
2. Hydro Coach
Hydro Coach, another excellent app for tracking water intake and specially designed for fitness enthusiasts that remind them to drink water, has an interface that helps them track their water intake with simplicity.
3. WaterMinder
WaterMinder is such an amazing app to track water intake that can track water intake for every user and especially for a fitness enthusiast. The application records every glass of water that is being taken in and reminds you through visual reminders.
4. MyFitnessPal
Besides being the best app for tracking water, MyFitnessPal has an alternative function to track water intake for fitness enthusiasts. It has integrated with fitness trackers, providing a wider perspective on health: an excellent all-in-one tool. Available on iOS and Android.
5. Water Reminder App
The Water Reminder App is one of the most well-known and user-friendly apps to track water intake. It notifies you of your daily water intake through reminders at regular intervals.
There are various great options available if you’re searching for the best app to track water intake and choosing the best hydration app for fitness enthusiasts isn’t that difficult. All you have to do is go to the Google Play Store and Apple App Store and download them!
What’s the Water Requirement For Fitness?
Water requirements differ depending on several factors like body size, activity level, and the climate where you live, but some standard figures could give you an insight into the amount of water to drink for fitness purposes.
General Guidelines: Most people have an 8-cup (64-ounce) day rule. This is the general recommendation for adults, but active individuals or those engaging in regular exercise will likely need more.
Hydration Before Exercise: At about 2-3 hours before exercising, try drinking 16 – 20 ounces of water. This will ensure that there is water in your system, and it will also ensure that you do not kick off your workout dehydrated.
Hydration After Exercise: In the post-exercise phase, intake an extra 16-24 ounces of water to compensate for losses experienced during the workout session. Perhaps, if you have exercised intensely or for a long time, you will require more intake to effectively rehydrate.
Weather and Environment: If you tend to exercise under hot or humid conditions, then expect a greater water loss, which therefore means more consumption of water. The same goes for exercising at higher altitudes or in dry climates, as they also result in water loss, thus requiring more water to be consumed to stay hydrated.
Body Size and Activity Level: Generally, larger bodies or those who exercise intensely or for longer periods will require more water than smaller bodies or the ones who do little vigorous exercise. Listen to your body and drink whenever your throat begins to feel scratchy.
Signs You Need More Water
It isn’t always that easy to know how much drinking is enough. But there are signs your body will show when you are dehydrated. These are some of the things to look for:
Thirst: The most obvious symptom to indicate you need more water is thirst. By the time you feel thirsty, you are likely already mildly dehydrated – that’s why it is important not to just drink when you feel thirsty, but rather at scheduled intervals throughout the day.
Dry Mouth or Lips: A dry feeling in the mouth or an unusual dry feeling of the lips can mean that your system is calling for additional water.
Dark Urine: If your urine is dark yellow or amber, you may not be drinking enough water; it should, ideally, be pale yellow.
Fatigue: This can make one very tired and low on energy due to dehydration. If you are feeling particularly drained at any time during or after working out, it might mean you are lacking in hydration.
Headaches: Another typical dehydration symptom is a headache. Decreased water levels in the body cause a slight shrinkage of the brain, which leads to headaches.
Simple Hydration Tips for Better Fitness and Energy
Drinking Water All Day: Do not wait till you feel thirsty to drink. Be in the habit of drinking even when you are not exercising, and carry a water bottle around to remind yourself that drinking water is normal behavior.
Include Hydrating Foods: Some fruits and vegetables with a high water content, such as watermelon, cucumber, oranges, and strawberries, can be consumed to keep you hydrated.
Add Electrolytes While Doing Intense Exercise: If your workouts last for long periods (more than an hour), you probably need an electrolyte drink to replenish some minerals lost by sweating (sodium, potassium, magnesium). However, keep in mind that many of those drinks have added sugar.
Apply Reminders: If you’re the type of person who tends to forget to drink water, then being reminded by an app to track water intake would be better for you. This way, it is easier for you to make it a habit to remain hydrated.
Water, Water, Water: Before every meal, down a glass of water, and you’re more likely to be hydrated throughout the day. Such small doses of water can aid in digestion and prevent you from overeating.
Final Thoughts
Water is an important part of physical fitness, and remaining hydrated is one of the easiest ways to improve performance and recovery after a workout. The water regulates your body temperature, carries nutrients to the cells, lubricates your joints for movement, supports digestion, aids endurance, and helps to avoid muscle cramps. Drink lots of water throughout the day and also before, during, and after workouts. Addressing the need for water intake for fitness would keep your body in top shape and make you feel good during and after the exercise. There’s no one-size-fits-all answer for how much water you need, so listen to your body and adjust according to the intensity of your exercise, your body size, and the climate you are in. Don’t forget to download the best app to track water intake. Cheers and stay hydrated!
Water Reminder & Tracking App