Is drinking water during exercise safe?
In an exclusive chat with HealthShots, Deepti Lokeshappa, senior consultant, nutritionist and dietitian, Motherhood Hospitals, Indiranagar, Bengaluru, explains the good and bad side of drinking water in between your workout session.
Lokeshappa says, “Staying hydrated is the golden rule to a healthy and happy lifestyle. Health and fitness enthusiasts should be equally mindful of their nutritious diet and water intake. Addressing the question if it is okay to drink water while working out? The answer is YES! It is extremely pivotal to drink water before, during, and after an intense workout session.”
When an individual undergoes intense exercise, large amounts of water and body salts are lost in the form of sweat. In fact, your body is formed of 70 per cent water, so it needs to stay hydratedwhen working out for optimal performance. Not only this, drinking water between workouts to keep your body hydrated helps in avoiding muscle cramps, heat stress and reduced stamina. Instead of gulping down huge amounts of water, it is advised to consume small quantities or sips of water in order to avoid dehydration. If you don’t get enough water and get dehydrated, you may experience symptoms including dry mouth and lips, feeling lightheaded, and fatigue.
The American Council on Exercise recommends drinking this quantity of water while exercising:
500 to 600 ml of fluid, 2 to 3 hours before working out
230 ml of fluid, 20 to 30 minutes before starting your workout
300 ml of fluid, every 10 to 20 minutes while exercising
230 ml of fluid, post-workout