Can drinking quality water help reduce muscle fatigue?
When you’re feeling fatigued, it may be a sign that your body is dehydrated. Drinking enough water can help reduce the symptoms of dehydration and keep you feeling fresh.
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The National Academy of Sciences, Engineering, and Medicine recommends that you drink at least 15.5 cups or 3.7 L of fluids per day, including all types of drinks other than water (such as milk, coffee, and tea). But when you’re working out and sweating, you might need even more.
It’s important to hydrate before, during, and after exercise.
The American College of Sports Medicine recommends that you drink about 17 ounces or about 2 cups of fluids about two hours before exercise and another 17 ounces or about 2 cups during exercise to replace the fluids lost by sweating.
During exercise, you’ll sweat more than usual because your muscles are working harder. And if you don’t replenish the fluids you lose, it can cause you to become dehydrated and have poor performance.
It’s important to rehydrate before, during, and after exercise because water helps energize your muscles so they can perform at their best.
Hydration also makes it easier for your muscles to absorb protein, which can improve muscle growth.
Research shows that when you’re hydrated, your body works better at regulating your blood pressure. This means that you’ll be able to sustain the intensity of your workout without increasing your heart rate.
This can help you avoid overexertion and injury, which can also reduce your energy levels.
It also prevents oxidative stress, which is the build-up of free radicals in your body and can cause inflammation.
If you have a job that involves heavy physical activity, such as a firefighter, police officer, home builder, or factory worker, it’s especially important to make sure you stay well hydrated.
You can also increase your water intake by adding fruit to your drinks, such as sliced strawberries or berries. This is a natural way to flavor your water and add some extra antioxidants.
Get Moving.
You should be getting at least 30 minutes of movement each day to help boost your energy and improve overall health. You can do this by taking a brisk walk or by stretching at work.
Have a snack during the day that is high in protein, such as a tuna sandwich, to give your brain a boost and provide a source of fuel for your muscles.
Eat a lot of vegetables, too, to get the vitamins and minerals that your body needs.
Get plenty of sleep, too.
A lack of sleep can affect your energy level, which can lead to fatigue. If you can’t fall asleep or wake up feeling refreshed and energetic, see your doctor.
Laugh more and smile more.
It can be easy to become so preoccupied with tasks and problems that you don’t have time for fun. Having a laugh and spending time with friends can do wonders for your mood and energy.
The best advice for boosting your water intake is to drink a glass of water when you’re thirsty, not when you’re hungry. Keeping a water bottle with you at all times can help you remember to drink regularly throughout the day.