Drinking Water while you Workout is an absolute must!Water bottles in workout class should be standard and necessary equipment!  As you exercise and the body heats up, whether it is strength training or cardio, the body loses water through sweat and through vapor in the breath. Some exercisers may not be aware of the consequences of fluid loss during exercise. A fluid loss a little as 2% of body weight can impair performance by slowing nerve impulse transmissions between the brain and the muscles, impair body temperature regulation & cardiovascular function. Also, the loss of electrolytes in sweat can impair muscle contraction and relaxation.

PLEASE DO NOT… Chew gum or suck on hard candy while working out in order to keep yourself from feeling thirsty! There is a reason you feel thirsty…you're body is telling you it needs water. People will tell me that they do these thirst averting tactics because they don't want to stop what they are doing, but the few seconds it takes you to down some water will benefit your work out far more than the few extra seconds you insist on staying with it! (not to mention you could choke on the gum or candy) Remember though, if you are doing an aerobics class, when you stop for water make sure you keep moving by marching in place. Coming to a sudden stand still when your heart rate is elevated to its aerobic training rate can cause the blood pressure to drop quickly and make you dizzy and may even cause fainting.

DO...

Give yourself a head start by drinking 8 oz. (that’s only one cup) of water on your way to class to ensure that your body is sufficiently hydrated at the onset of exercise. A lot of times we come to class already partially dehydrated because we overlook water as an important part of our daily diet. Sodas, tea & coffee have diuretic effects; therefore, do not count when it comes to fluid replacement--only water will do!

Bring at least a 16oz. Water bottle to class so you can drink at least a 1/2 cup of water every 15 minutes of exercise. Keep in mind that merely satisfying your thirst doesn't necessarily mean that you've satisfied your body's need for fluids…you should continue to replenish your need for water even when you think you are not thirsty.

Again, keep moving when you stop for water never stand still once you've elevated your heart rate during exercise--walk around or march in place while chugging from your water bottle. Suddenly stopping all movement once you've reached an aerobic heart rate causes blood to pool in the arms & legs instead of moving quickly back to your heart & lungs; this can cause dizziness, a rapid drop in blood pressure and can even cause an irregular heart rate to set up.

Drink water after class to replenish the fluids lost during exercise.

REMEMBER … All of the body's chemical reactions take place in water; energy production is a chemical reaction. You will not be able to produce enough energy for peak exercise performance when you let yourself become dehydrated. Also, the blood is 95% water; when you become dehydrated the blood volume decreases delivering less and less oxygen and nutrients to those hard working muscles. Keep your workouts strong & effective…don't forego the water!