Hydration and Sports/Wellness
All professional athletes know the importance of staying well-hydrated while working out. But adequate hydration is essential even for light and moderate exercise. Indeed, our very survival depends on water. You can survive for the better part of a month without a morsel of food, but only three days without water.
That’s because of the vital role water and electrolytes play in your body’s biological processes, notably muscle movement and nerve function. Read on to discover why hydration is so important for improving athletic prowess and general wellbeing, and why plain water isn’t enough to achieve maximum output at the gym.
Every part of your body needs water to function optimally, and that goes double for your muscles and joints. Water lubricates your joints, muscles, and tissues, making movement possible. Stressing your muscles through exercise raises your body temperature, which is why you sweat to cool down. Precious water and electrolytes, which manage your body’s fluid levels, are lost through sweat.
How does hydration affect my athletic performance?
Even mild dehydration impedes performance. For a more robust, longer-lasting workout, rehydrating and replenishing your electrolytes while exercising is essential, particularly for high-intensity endurance training. This includes bodybuilding, marathon running, and similar sports.
A key contributor to optimal nerve function, muscle movement, and blood volume, sodium is especially important for athletes. Containing 80 mg of sodium per can, BrightFox supercharges your workout with a healthy, hydrating dose of the electrolytes your body needs to break that personal record.
What happens if I don’t hydrate properly while working out?
As we mentioned, even a decrease as slight as 2% in weight as a result of fluid loss inhibits your athletic output — even more so in hot weather. But fatigue isn’t the only concerning side effect of dehydration. Muscle spasms and cramps are a sure sign of moderate dehydration that needs immediate attention. More severe symptoms include headache, dizziness, and increased heart rate.
How does hydration affect my overall wellbeing?
Okay, so you’re not exactly a bodybuilder or marathon runner — maybe you prefer light or moderate exercise to keep your heart in good shape. Staying hydrated is crucial for any and all types of exercise, as well as general wellness. Here are just a few reasons why.
Boosts your immune system. Water flushes bacteria and toxins from your body, strengthening your body’s defense against illnesses and infections that might require you to skip leg day. Premium hydration beverages like BrightFox also contain a hearty serving of immune-boosting vitamins and minerals, like B-complex vitamins, choline, and potassium.
Transports nutrients to cells. A balanced diet goes hand-in-hand with an effective workout routine. Not only does eating well quite literally power your workouts, but it also makes them more effective by optimizing nutrient absorption in the muscles. Water is an essential part of that process, facilitating the transport of oxygen and essential nutrients needed to keep your cells healthy.
Supports the nervous and cardiovascular systems. Did you know your brain and heart are comprised of 73% water? To keep both operating at full capacity, you need to stay hydrated. A healthy cardiovascular system is vital for increasing your VO2 max (also known as maximum oxygen uptake). This determines how much oxygen is used up during exercise, which indicates overall endurance.
Improves sleep quality. Restful sleep is paramount for athletes for optimal muscle recovery following an intensive working regimen. Rehydrating throughout the day is key for good sleep, since your body’s fluid levels dip throughout the night. Anywhere from eight to ten hours of quality sleep per night sharpens your focus, boosts your performance, and decreases the likelihood of injury.
How can I optimize hydration during exercise?
Plain water does hydrate you, but it doesn’t restore electrolytes lost during exercise. This is one of the reasons why many sports drinks tout their electrolyte content and are so popular with athletes. But many of those drinks contain hidden additives and unhealthy ingredients, like high fructose corn syrup and artificial sweeteners. High fructose corn syrup in particular increases your risk of heart disease, weight gain, and diabetes.
With three times the electrolytes and none of the artificial ingredients as other popular sports drinks, BrightFox replenishes you before, during, and after exercise — giving you the edge you need to finish your workout strong. Plus, it comes in three tantalizing, naturally derived flavors, so you don’t have to sacrifice taste.
How much water should I drink daily to stay healthy?
When it comes to how much water you should drink per day, the general rule of thumb is two liters, or about eight glasses, throughout the day. However, this will vary depending on your age, location, and diet as well as any pre-existing conditions or special requirements that might affect your hydration needs.
Endurance athletes, professional trainers, people with impaired kidney function, and those taking certain medications might need more water than the average person. Everyone needs to drink more water in the summer, when more fluids are lost through sweat. People who eat a largely plant-based diet of whole fruits and vegetables may also need less water than the average person.
Hydration and sports: the bottom line
Staying hydrated is a no-brainer, since over half of our bodies are made up of water. Every organ relies on water to function properly. As we’ve seen, plain water just won’t cut it if you’re looking to win a marathon or beat your personal best at the gym.
Electrolytes manage our fluid levels and determine how much water we retain, but we lose necessary electrolytes through sweat. That’s why many popular sports drinks out there boast about how many electrolytes they contain — but read the fine print of the label, and you might be surprised to find a long list of artificial ingredients, added calories, and harmful sugar content. BrightFox keeps it real — no sugar, no sweeteners, no artificial colors or additives. Just water fortified with the electrolytes and nutrients you need to stay unstoppable on the mat and in the gym.
