Are you working out regularly? Good for you! Now make sure you are adding the extra hydration your body needs.

Why water while we exercise?

We build up heat in the working muscles when we exercise. This causes our internal temperatures to rise. Our bodies cool by perspiring, or sweating. The evaporation of sweat on our skin is what cools us. We lose even more water and we need to drink more to keep cool and replace lost fluid when exercising in humidity. Your performance will diminish with the loss of fluids. The water we lose through sweating comes from blood plasma. Plasma is the vehicle for red blood cells, which contain the oxygen that muscles need in order to perform work. As you become dehydrated, your total blood volume is reduced, and the oxygen-carrying capability of your blood decreases.

If you continue to exercise without proper fluids, you may have a drop in blood pressure, dizziness and nausea, or even faint.

How much? How often?

During a workout drink six to eight ounces every fifteen minutes. If you can't handle that much water at once, drink smaller amounts every ten minutes.

Coffee, tea, soda?

Don't forget that caffeinated beverages act as diuretics. You need an additional eight-ounce glass for each cup of coffee you drink to maintain proper fluid balance. Alcohol is also dehydrating, drink you enjoy you need another glass of water. This is in addition to the eight glasses of water per day that you are already drinking.

Get the most out of your exercise routine by taking along your water.

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