Guest writer and Certified Zumba Instructor Angela R. Neave suggests everyone knows that we must stay hydrated by drinking water every day. Some doctors suggest drinking half your body weight in ounces of water each day, or around 64 ounces. Some sources say as much as one ounce per pound of body weight. On most days it is difficult enough to drink the daily recommended amount of water without worrying about drinking additional water – but it’s important to remember, hydration before, during and after your workout…
However, it is important to replace the fluids lost during a workout from sweating, the body’s natural way to cool itself down during sustained exercise. A good rule: drink 7-10 ounces of water every 15 minutes during exercise to stay hydrated. For an hour long Zumba Dance Fitness Class, that could be 28 to 40 ounces of water, which is probably the approximate size of your water bottle.
Do you need to replace electrolytes during a Zumba Dance Workout? The easy answer is not really. Unless your workout lasts two hours or longer, then water will work. Each person is different, and if you have a concern about whether you need to consume electrolytes during a workout, speak to your primary care physician for a definitive answer.
A great way to determine how much water you need to drink during a workout is to weigh yourself before the workout and then again after. For every pound lost during the workout, drink an additional 16 ounces of water to ensure proper hydration and to prevent dehydration. Further, listen to what your body is telling you. If you feel thirsty, take a drink of water. That is your body’s way of telling you it needs more water.
How do you know whether you are drinking enough water? A simple way is to check your urine color. If it is pale and light, you are well hydrated. If it is yellow or amber in color, you are not drinking enough water in a day. Another method to use during your workout is to pinch the skin on the back of your hand and hold it for a few seconds. Once you let go, if the skin returns to normal immediately, you are hydrated. If you skin retains the shape of the pinch, you need more water.
Why is hydration before, during and after your workout so important? Water regulates your body temperature and lubricates your joints. If you allow your body to dehydrate, you could experience muscle cramps, dizziness and fatigue. Additionally, muscle tissue contains 75% water, so if you are depriving your body of water, your muscles will fatigue more easily.
How to properly hydrate during your workout: drink 10 ounces of water one hour before your workout. During your workout, drink 7-10 ounces of water every 15 minutes. Drink eight ounces of water within 30 minutes of finishing your workout. Drink more if you have lost a pound or more during your workout.
Staying hydrated is a great way to ensure you have a great workout while keeping your body healthy!
Great People work and train at The Fitness Clinic, and they all care. Guest writer Angela R. Neave is a certified Zumba Instructor – check the Zumba Dance Fitness class schedule and come in for a class now. Come in and try the Zumba Dance Classes, no membership is required – Start dancing your way to Fitness. Call Fred Williams at 954-491-4969 for an introduction and tour of The Fitness Clinic. You’ll like the resort fitness club atmosphere – The Fitness Clinic gym, over thirty years of success stories in Fort Lauderdale.