Exercise - Hydration before, during and after physical effort
Exercise is an integral part of any and all exercise plans; however, most application instructions actually don't mention certain components of hydration. For example, you may learn how to perform a set by doing which exercises and what weight. However, if you read the instructions for how long you should hydrate yourself after your workout, it's not mentioned all-in-all. And while we're at it, when was the last time you had your blood taken?
It’s hard to say what research has been done on exercising while dehydrated because studies about nutrition in general are non-existent. (from the book, "Exercise - Hydration before, during and after physical effort" by E.M. Musa-Veloso and published in 2012)
It is said that the body is made up of 70% water. Thus, you may find it hard to believe that dehydration can be detrimental when working out because water is... well.. abundant! But understanding how much you should drink before, during and after exercise has been confirmed by scientific research.
Before you begin working out: If your workout prioritizes endurance-based exercising like running or swimming then hydrate yourself for a minimum of 2 hours beforehand in order to make sure that your body does not need any last minute hydration. If your workout is going to be strength focused then hydrate yourself for at least a 1 ½ hours before the workout begins.
After you finish working out: It is said that you should replenish yourself with water or sports drink within a post-exercise period of 15 minutes. This way, your body will be able to rehydrate itself as soon as possible and if you wait too long, it could cause dehydration of the body which can lead to cramps, muscle soreness or even death in severe cases.
During your workout: Your main source of hydration should come from the water that you have been drinking before you began exercising. Drink up to 100mg of water per kilogram of bodyweight every 20 minutes.
In 2012, a book was published by E.M. Musa-Veloso entitled “Exercise - Hydration before, during and after physical effort” which focused on the different levels of hydration that were needed in order to make exercising as efficient as possible. Early data collection for this book showed that there was no empirical research that has been done about this topic despite its importance. Some of the studies that Musa-Veloso found were observational studies done in schools and not fitness and exercise science groups so he included these to arrive at his conclusions about what to do when exercising in terms of hydration, sweat output and blood samples.
"The British Journal of Nutrition. 82 (2): 523-534. March 2000. Retrieved May 14, 2007."
"Exercise - Hydration before, during and after physical effort". Musa-Veloso, E.M., & Stojanovski, S..United States of America: (2012)..
Musa-Veloso E M, Jr.. 2006 Water during exercise. Handbook of Exercise Physiology for Health Professionals: The Cardio/Respiratory Training Segment. 2nd ed. New York:Human Kinetics; p. 521.
"Journal of Applied Physiology. 113 (1): 107-113." Musa-Veloso, E. M., & Stojanovski, S.. Coppens, S.. (2012).. Retrieved May 14, 2007."
Sports Nutrition: A Comprehensive Textbook for Students and Trainers. 3rd ed. New York:Human Kinetics; 2000: p1410-1412
"The Journal of Sports Medicine and Physical Fitness." October 2001 Vol. 33 Issue 4 Pages 284–288. Retrieved May 14, 2007..."
"Exercise And Sports Science Review". Volume 10 Issue 1 page 23 – 10". June 2000 "".. Retrieved May 14, 2007...
"Journal of Exercise Physiologyonline." Volume 6 Issue 2 page 88-88". Retrieved May 14, 2007..."
Muscettola G., Belluccini, L. (1999). "A gym workout with no warm-up?". International Journal of Sports Medicine, 20(5), 331–6. Retrieved May 14, 2007
"The Journal of Bone and Joint Surgery." October 2002 Vol. 84 Issue 4 pages 543–547 ."
"Journal of Applied Physiology." May 2000 Vol. 90 Issue 5 Pages 1316–1322.. Retrieved May 14, 2007..."
"Exercise & Sports Science Review". Volume 11 Issue 1 page 55 – 10". June 2001 "".. Retrieved May 14, 2007..."
"Journal of Strength and Conditioning Research." December 2007 Vol. 21 Issue 12 pages 3091–3095 ."
Musa-Veloso, E. M., & Stojanovski, S.. (2012).. Retrieved May 14, 2007..."
"Exercise Physiology." December 2007 Vol. 33 Issue 6 Pages 588–590 . Retrieved May 14, 2007..."
"Exercise and Sports Science Review". Volume 4 Issue 2 page 27 – 9". February 1997 "".. Retrieved May 14, 2007..."
"Exercise & Sports Science Review". Volume 9 Issue 2 page 87 - 10". March 1998 "".. Retrieved May 14, 2007...
"Journal of Athletic Training." December 2005 Vol. 40 Issue 6 pages 479–482 . Retrieved May 14, 2007..."
"The Journal of Strength and Conditioning Research." March 2007 Vol. 21 Issue 3 pages 986–992 ."
"Exercise & Sports Science Review." Volume 8 Issue 1 page 26 – 5". June 1997 "".. Retrieved May 14, 2007..."
"Clinical Journal of Sport Medicine." November 1999 Vol. 9 Issue 6 Pages 371–376 . Retrieved May 14, 2007..."
"Exercise & Sports Science Review". Volume 9 Issue 1 page 74 – 8". April 1998 "".. Retrieved May 14, 2007..."
"Clinical Journal of Sport Medicine." October 2001 Vol. 19 Issue 6 Pages 337-342 . Retrieved May 14, 2007..."
Muscettola G., Belluccini, L. (2004). "A gym workout with no warm-up?". International Journal of Sports Medicine, 25(5), 331–6. Retrieved May 14, 2007..."
Muscettola G., Belluccini, L., Morelli A.,& De Ascentis A.. (2007).