Staying Hydrated During Physical Activity
Hydration is an essential part of physical therapy and exercise. Not only does it help to keep the body functioning properly, but it can also improve athletic performance, reduce muscle fatigue, and even prevent injury.
When exercising, our bodies lose fluids through sweat. This fluid loss needs to be replaced, in order for us to remain healthy and perform at our best. Dehydration can lead to a decrease in physical activity performance and may adversely affect your health. Signs of dehydration include thirst, chills, headache, dizziness, confusion, fatigue, dry mouth or lips, dark-colored urine, and decreased frequency of urination.
Read on to learn more about the importance of hydration in physical therapy, and contact our team at (732) 812-5200 for professional assistance!
How Much Water Should I Be Drinking?
It is important to stay hydrated before, during, and after exercise. Doing so will help regulate your body temperature, in addition to providing sufficient energy for your muscles to function properly. It is recommended that you drink one and a half times the amount of fluid that you lost while exercising, in order to adequately rehydrate yourself afterwards. You should also spread out your intake throughout the day, rather than consuming water all at once.
We recommend that adults should consume between 2-3 liters (or 8-12 cups) of water per day, depending on weight and activity level. For example, if you weigh 150 pounds, then it is recommended that you aim for about 2 liters (or 8 cups) of water per day; if you weigh 200 pounds, then you should aim for 2.5 liters (or 10 cups) of water per day, and so on.
It is also important to note that different types of exercise require different amounts of hydration, due to varying levels of intensity or duration. For example, endurance athletes (such as marathon runners) tend to require more fluids than those who are doing lighter exercises (such as walking or yoga), because they are sweating more for longer durations of time and typically participating in higher intensity workouts.
Helpful Hydration Tips for Athletes
We recommend that athletes drink 16-20 ounces (2-2 ½ cups) of fluid two hours before exercise, 6-12 ounces (¾ - 1 ½ cup) every 15 minutes during exercise, and 16-24 ounces (2-3 cups) within 30 minutes after exercise.
In addition to staying hydrated during physical therapy sessions or workouts, it is also important for athletes and those participating in physical therapy programs to drink plenty of water throughout the day, in order to promote recovery and healing between sessions. Water oxygenates vital systems within our bodies, which helps remove damaged cells from our system while simultaneously promoting new cell growth, therefore helping us heal faster.
Consult with a Member of the ProFysio Physical Therapy Team
Hydration is important for overall health and wellness. The ProFysio Physical Therapy team is here to assist you in reaching your health goals and making sure you remain hydrated throughout your treatment plan.
To consult with a physical therapist, please don’t hesitate to reach out. Give us a call at (732) 812-5200 to get started.