Have you been feeling drowsy, irritable, and unenergetic? The real reason might surprise you but is commonly overlooked.
This could be because you simply aren’t drinking enough water. Staying hydrated is absolutely vital, especially when you’re striving to regain your fitness postpartum. Many new moms try to get back to their pre-baby health and fitness levels.
However, without understanding the importance and implications of not drinking enough water, it can be unnecessarily difficult to achieve this.
Whether you and your baby go stroller jogging, you pump some iron, or you chase your munchkins around the house, knowing how much water to drink for exercise can make a big difference and help you feel your best physically and mentally.
Why proper hydration is important
Hydration is essential for many reasons. Water helps regulate your body temperature, keeps your joints lubricated, and assists a happy digestive system too….. It’s also responsible for transporting nutrients, giving you energy, and ensuring you remain healthy, inside and out.
In fact, people who drink sufficient amounts of water have clearer and healthier skin and don’t scar as easily, compared to people who suffer dehydration.
Water helps increase skin elasticity and removes toxins. When you’re well-hydrated, you’ll have endless energy to smash your workouts and tackle your everyday tasks easily, not to mention getting countless compliments on your beautiful skin!
Good hydration for breastfeeding moms
Breast milk is 88% water. When you are properly hydrated, not only do you feel like a million bucks, but you also have an adequate milk supply to feed your baby.
On the other hand, not drinking enough water can cause your milk production to drop, which may affect the quality and quantity of your little one’s nutrition. Dehydration can be the source of headaches, dizziness, dry mouth, and fatigue, which makes it harder for you to care for your baby.
This does not even consider how much water to drink when exercising or running while breastfeeding. So, mamas who love their movement, listen up!
The risks and signs of dehydration
Dehydration can steal your energy, mood and overall well-being. Around 75% of Americans are dehydrated, with many experiencing cases of dizziness, fatigue, and headaches, among many others.
In more severe instances, dehydration can cause confusion, rapid heartbeat, and even fainting.
Watch out for signs like dark yellow urine, dry mouth, and feeling unusually tired, as this might be a sign of dehydration.
Try to stay on top of your water intake, which will help you avoid these unpleasant symptoms and keep you feeling your very best.
For postpartum women feeding their babies, being dehydrated can threaten the health of your baby as your milk supply might be insufficient and lack the necessary nutrients.
How much water should you drink before, during, and after exercising?
A common question many new moms ask is how much water to drink for exercise. To give the best answer, we need to consider hydration before, during, and after exercise, as each has an important role.
Before exercising
Aim to drink about 17-20 ounces of water 2-3 hours before exercising.
This gives your body sufficient time to actually absorb the water and prepare your mind and muscles for your workout.
Another hydration tactic you could try is drinking an electrolyte drink the night before you do your workout, as this will hydrate you overnight and have you ready the next morning.
While exercising
While working out, you’ll break a sweat and start to feel thirsty, too.
Try to drink about 7-10 ounces of water every 10-20 minutes.
If you’re sweating a lot, you might need a bit more. Keep a water bottle handy and take small sips regularly to stay hydrated. The more aware you are about your water needs, the better you’ll be able to distinguish how much water to drink during exercise.
After exercising
Whatever you do, don’t underestimate post-workout hydration! It is just as important as drinking before and during exercise.
The recommended range for post-exercise hydration is 16-24 ounces of water.
It’s also when you might feel most thirsty as you lose fluid during physical movements. How much water you drink after exercise will depend on how much fluid you’ve lost and will certainly aid in recovery.
Adding electrolytes to your post-exercise drink will help replenish the salts and fluids lost during exercise.
What not to drink while working out
Sugary drinks and caffeine are among the most unhelpful beverages you can consume during your workouts.
Sugary drinks can lead to a quick spike in energy followed by a crash, which makes moving around and lifting weights much harder. Caffeine, however, can dehydrate you and increase your urine production, which leads to losing fluids and lacking sufficient energy for your workout.
The best practice for hydration while exercising is to stick to water or a sports drink if you need extra electrolytes.
Take caution when choosing these sports drinks as some contain lots of sugar and will lead to your energy coming to a crash.
FAQs
We answer the most common questions from fellow moms about hydration!
Is drinking too much water dangerous?
Drinking a large amount of water too fast can lead to a condition known as hyponatremia, which is when the sodium levels in your blood become overdiluted, and your kidneys can’t remove the excess water.
This condition leads to nausea, headaches, and,, in severe cases, brain swelling. Avoid this by drinking water steadily during the day and listening to your body’s signals.
How much water should I drink a day to build muscle?
Staying hydrated is one way to build muscle fast, as water helps transport nutrients to your muscles and keeps your body functioning well. It will be beneficial for muscle growth if you can drink about 11.5 cups (2.7 liters) of water a day, but you might need more depending on your activity level and how much you’re sweating.
Mom tip: Buy yourself a pretty and well-insulated drink bottle and create a habit of taking it everywhere with you. It will help you remember to sip on it occasionally and stay on top of your water intake.
Conclusion
If you want to be healthy, have lots of energy to take care of your baby, and get the most out of your workouts, staying hydrated is essential. .
Proper hydration helps you feel energized, aids in recovery, and keeps you ready to handle everything motherhood throws your way. Remember to drink enough water before, during, and after your workouts, avoid sugary and caffeinated drinks, and listen to your body’s needs.
Implementing these tips can greatly impact your fitness journey and overall well-being.
