This has been bothering me lately and I have been meaning to post about it, so today I am.
I always warned my students in class, ESPECIALLY cycle class that they needed to drink about 8oz prior to class and at least 24-32 OZ during class as well as more after...cycling is a very dehydrating sport. It was one of my pet peeves, especially when I would see someone come to class without ANY water!!!! YIKES!!!
Our bodies need 64oz of FLUIDs daily..that is for the normal person. And yes, pretty much anything you consume in liquid form can go towards that 64 oz under normal circumstances..that doesn't mean go out and drink 64 oz of coke etc
...you still should make a majority of that H2O.
But on top of that take heat indexes into consideration as well as how much you may sweat and of course your exercise.
I have dealt with dehydration once..and I never, ever want to experience it again. Although I preached it to my students I sometimes was guilty of not drinking enough. I was the new director of Group Fitness at a local gym....it was an ugly scene and I was a nervous wreck teaching my first set of classes (no matter how long I have been a teacher a new circumstance always gave me stage fright)...Anyway I taught Group Power first, followed immediately by Group Ride (this is strength class and cycle). Besides the nerves, and adreneline rush I gave it my best...I worked hard in both classes and maybe had sip of my water the entire 2 hours. The cycle room was hot...I sweat like a pig (sorry but I do)...needless to say I was feeling a little dizzy by the end of class..and nauseous...
I went home..and still hardly had anything to drink..I couldn't eat..I passed out on the couch..had not even showered (gross I know). I missed my sisters 50th Surprise birthday party. I threw up..I finally showered and passed out again.
ALL of this because I did not drink enough water!!!!!
I know there are cases of drinking too much, but...that is rare. People say they are bloated if they drink too much..actually the case may be that you have not drunk enough..the more you drink the more your body expels that swelling and you will feel better. It does take a while for your body to adjust to the higher water intake. Obviously a key to that would be to try space it out throughout the day and more in the early hours if you can.
Your Urine should be a pale yellow to clear to show you are getting enough water for your body. Gross I know but if it is cloudy, dark or very strong smelling then please up your water intake!
I found an article to back me up on what I am posting if you care to read it:
I am writing this as a reminder to myself as well...I have a 28oz water bottle I use when I work out...I need more..water is fuel to your workout..you may be able to workout longer and stronger if you add more water to your routine!
Have a great night or day wherever you are!