How much water do you really need to drink when engaging in EMS training?
20 February, 2020
There is no one-size-fits-all ‘water rule’ that people can follow. Most of the time, it is dependent on someone’s individual needs. In saying that, water is very important to maintain a healthy lifestyle. Whether or not you are training, you must stay hydrated throughout the day.
Staying hydrated is essential for your health, especially when engaging in a full-body EMS training program and losing a lot of water in the process.
What does hydration mean? The amount of water you need depends on a range of factors such as your health, clothing, exercise intensity, age, weight etc. More often than not, you will need more fluid when engaging in full-body EMS training programs.
You will also need to stay more hydrated if you encounter the following:
- You sweat heavily
- Have medical conditions such as diabetes or heart disease
- You are using medication that can act as a diuretic
- You have a bigger body
- You are fit – fitter people tend to sweat more
- Engaging in a vigorous EMS training session
- Surrounded in hot or humid conditions
“We lose fluids during exercise primarily through evaporation via sweat and through respiration” – Kelly Pritchett (Board-certified Sports Dietitian)
The goal during exercise sessions is to replace any fluids you’re losing to stay hydrated and healthy.
1) Why do people get sweaty during electrical muscle stimulation training programs?
2) What purpose does sweating serve?
“Sweating is the primary mechanism by which the human body regulates its temperature. Sweat glands secrete sweat in response to nervous stimuli, primary heat stimuli, but also emotional and gustatory stimuli.”
In essence, fluids keep your body hydrated, and without them, your body won’t function at its best. If you don’t drink enough fluid throughout your ‘conventional gym workout or EMS training session you could face a range of symptoms:
- Your body temperature and heart rate may rise – as when the total amount of water in your body is below normal, your body can’t properly regulate heat
- You may feel more fatigued than usual
- You may lose concentration – your motor control and decision-making abilities could be impaired
- Your body functions may slow down
- Your EMS training performance may not be as good as it could be
The solution to this is simple. DRINK YOUR FLUIDS when you exercise. Make fluid replacement a priority during your functional EMS training session and you will be able to power through the 20-minute intense workout. Not only will you perform better but you will also be able to maintain your concentration performance, increase your endurance and prevent excessive elevations in heart rate and body temperature.
A good measure to know if you are dehydrated is to test the colour of your urine. If it is pale and clear, this means you are well hydrated. The darker it is, the more fluid you need to drink.
Many people wonder whether they can be ‘over-hydrated’. This is very rare, nevertheless can certainly occur. You must monitor your fluid levels and ensure they are maintained at a healthy level. If you are unsure, you can always visit a dietitian who can provide you with a fluids plan.
Should I be drinking energy drinks during my EMS training session?
Many athletes like to use sports drinks that contain electrolytes and carbohydrates – these have concentrations that allow the body to refuel during exercise. Sports drinks aren’t necessarily bad and are more useful in situations where you are engaging in vigorous exercise for more than 60 minutes. In saying that, sports drinks are high in sugar, therefore consume them only if necessary.
How should I prepare for my EMS training session?
Not only do you need the right amount of water to workout, but you also need carbs, proteins, healthy fats, vitamins and minerals when engaging in a full-body EMS training program. You should also eat before your EMS training session to fuel your body with energy.
We also recommend drinking around 500mL of water within an hour before training. If your training is in the afternoon or evening – keep hydrated throughout the whole day. Water has an amazing quality of being stored in your muscles which helps conduct the electrical impulses.
At 20PerFit, our electrical muscle stimulation training programs provide you with a time-conductive, science-backed training session. 20PerFit delivers a full-body workout equivalent to 3 conventional workouts in just 20 minutes. We customise each workout to suit your individual needs and ensure you meet your fitness goals.
A full-body workout like no other. See results fast with 20PerFit.
Enquire now on 1300 202 073