Hydrate Before and After Your Workout

I'll admit it. I'm guilty of not drinking enough water before, during and after my workouts. Sure, I'll steal a few sips from my water bottle every now and again, but I don't do it consciously and I never feel particularly well-hydrated. But apparently, I'm not only setting myself for dehydration-related aches and pains, I could also be affecting my workout performance.

In a recent study conducted by Dan Judelson, Ph.D., an assistant professor of kinesiology at California State University in Fullerton, exercisers who were dehydrated completed three to five fewer reps per set while strength-training.

"We've known for a long time that if you're not adequately hydrated it's going to impair physical capacity and workout performance," says Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. Drinking the right amount of water will allow you to be more energetic and have a more optimal workout, which translates into better muscle development, he says.

When you work out, your body temperature rises causing you to sweat to cool down. As you sweat, the body experiences a loss of fluids and electrolytes, which are essential for functioning and performance. And if you're already dehydrated before an intense workout, you could risk cramps, fainting and even vomiting.

To prevent dehydration, Bryant suggests drinking between 16 and 20 ounces of water two hours prior to a moderate workout. Depending on sweat loss, drink 4 to 10 ounces of water every 10 to 20 minutes while exercising. Your intake should be skewed by how much you sweat. For example, moderate to heavy sweaters should consume 9 to 10 ounces of water while a light or normal sweater needs only 4 to 6 ounces.

Following the workout, consume 16 to 24 ounces of water for every pound of body weight lost during exercise. To accurately assess weight loss, step on the scale before and after your workout.

If you plan on exercising for more than 60 minutes, consider consuming a post-workout sports drink that contains electrolytes and carbohydrates, such as Gatorade, suggests Bryant. Drinks high in electrolytes help to maintain sodium levels so the body isn't at risk for hyponatremia, a condition that occurs when sodium and electrolyte levels dip dangerously low in the body due to over hydration, which can result in neurological damage.

Signs of dehydration include dry mouth and sticky saliva, dark yellow urine, muscle cramps and fatigue.