Water is one of the most important nutrients that our bodies need. This is understandable, being that our bodies are made up of approximately 65% water. The benefits of drinking water include: increasing cardiac output, promoting delivery of oxygen to working muscles, reducing muscle cramping, and eliminating unwanted waste and toxins from the body.
The American College of Sports Medicine recommends that people drink 2 cups of water about 2 hours before exercise to help promote adequate hydration and to allow time for the body to eliminate any excess water. It’s also important to drink at least 2 to 4 ounces of water every 15-20 minutes during your workout. If you are exercising outdoors in the summer, you may need more, due to increased water loss from sweating.
After your workout is complete, you should recover by consuming about 2 to 3 cups of water. If you weigh yourself before and after your workout, you need to replace each pound of body weight lost with 2 cups of water. So, make sure you drink up!