Water is an essential part of exercise. It regulates the body temperature, lubricates the joints and transports nutrients. As water evaporates from the skin, it removes the heat from the body but the body also loses fluids. You, therefore, need to drink before, during and after exercise in order to replace the fluids lost when you sweat.

While there is no standard amount of water recommended to drink while exercising because we have different water needs , there are however, factors such as sweat rate, heat, length of exercise and intensity that should be considered.

BEFORE EXERCISE

Drinking enough fluids at least an hour before your workout sessions can help you maintain concentration and increase endurance since it takes some time before the water reaches all the body parts. By the time you start, all the body parts are fully hydrated and this will help you keep going for longer time.

DURING EXERCISE

While exercising, the more you sweat, the more fluids you are losing. Therefore, it is important that you take a sip of water whenever you feel the urge since by the time you feel thirsty, you are already dehydrated.

AFTER EXERCISE

You will need more electrolytes after a workout so you need to drink water. Men may require more fluids after workouts than women due to body size and muscle mass differences.

The water will help reduce your risk of getting muscle cramps and feeling dizzy.

If you exercise outdoors, the hotter the weather, the more fluids you need. It is important to note that even when it is cold, you still lose fluids so do not forget to take water even when you do not feel thirsty