What your body craves during exercise

Here is something I learned this week that I haven’t heard anyone talk about…

Everyone talks about how important it is to drink water because of how much our bodies are composed of water. They also talk about how it is important to replenish fluid and electrolytes lost from sweat. This is only just the beginning of how important it is to properly hydrate. 

What I have not heard anyone talk about is how water impacts your muscular performance. Your muscles are composed of cells that get energy from glycogen. Glycogen is what stores glucose, which is the main fuel for the brain, muscles, and overall cell function. 

Let me explain how this all connects; your blood is what carries and delivers different nutrients to your body, including glucose (which as stated above is your body’s main fuel source). When your body loses fluid or water through activity, the volume of your blood becomes smaller and is not able to carry as many nutrients to your body. This is why when you are dehydrated, you feel depleted and have a lack of energy. Your body is truly not getting the needed glucose (energy) to your glycogen stores because of the decreased blood volume. 

Another area water comes into play is clearing lactic acid. Lactic acid is the bi-product your muscles release when put under stress. Lactic acid starts to build up during high intensity workouts (sprinting, heavy strength training, HIIT, etc). When you exercise at these intensities, your body uses water to get rid of or clear that lactic acid to make room for what your muscles actually need. 

Wrapping this all up in a neat bow, consuming water is more than just replacing what your body lost during activity because of how much our bodies are made of water. Being hydrated is a vital aspect of fitness and endurance. It helps get your muscles glycogen so you have energy your body is craving to perform at a high level. It also removes lactic acid from your muscles so you are able to push at those high intensities for longer. 

If you are not hydrating properly, you are leaving significant progress on the table, essentially digging yourself into a hole that leads to nowhere. Stop digging yourself a hole and start giving your body what it needs and craves to perform. If you are a runner, invest in a handheld water bottle to carry with you during your runs. If you are strength training, bring a water bottle with you to the gym (or wherever you work out) and take drinks during your rest. Over time your body will recognize that you are consuming water and properly hydrating. You will then start to feel the benefits and be able to push your body that much further. Start small and train your body to incorporate hydration into your program. Your gut can be trained just like your muscles and it is craving water to be added into your plan. This is nonnegotiable.