Exercise tips: Drinking water right after your workout is a bad idea, here's why

Fitness tips: Exercise causes the body to lose not just water but also essential electrolytes like sodium, potassium, and magnesium. These electrolytes are crucial for muscle function, nerve signalling, and fluid balance (Image: Canva)

After an intense workout, it’s tempting to reach for a refreshing glass of water. Hydration is crucial, but timing and quantity matter. Consuming water immediately after exercise may have unintended effects on your body. Here are the reasons why it's advisable to delay drinking water right after your workout, providing you with practical tips to optimise your post-exercise hydration routine:

Impact on digestion and nutrient absorption

One of the primary reasons to avoid drinking water immediately after a workout is its potential impact on digestion and nutrient absorption. During exercise, your body directs blood flow to the muscles, prioritising physical performance. Consuming water right after can dilute gastric juices, which are essential for breaking down food and absorbing nutrients. This dilution can slow down the digestive process, reducing the efficiency of nutrient absorption from post-workout meals or snacks.

Risk of stomach upset

Another reason to pause before drinking water post-exercise is to avoid stomach upset. Intense workouts often lead to a significant loss of fluids through sweat. Drinking water too quickly can overwhelm the stomach, especially if your body is still in a heightened state of activity. This can result in discomfort, bloating, or even nausea. Allowing your body some time to transition from exercise to rest can help prevent these issues.

Electrolyte imbalance

Exercise causes the body to lose not just water but also essential electrolytes like sodium, potassium, and magnesium. These electrolytes are crucial for muscle function, nerve signalling, and fluid balance. Drinking plain water immediately after a workout can exacerbate an electrolyte imbalance by further diluting the body's electrolyte levels. This can lead to symptoms such as muscle cramps, dizziness, and fatigue. Instead, consider consuming a balanced electrolyte solution or a sports drink designed to replenish these vital nutrients.

Blood pressure considerations

The body's cardiovascular system undergoes significant changes during and after exercise. Your heart rate and blood pressure naturally rise during physical activity. Drinking water immediately post-workout can affect blood volume and pressure, potentially leading to light-headedness or dizziness, especially if you stand up too quickly. This is because water intake can cause a rapid decrease in blood pressure, compounding the effects of exercise-induced changes. Waiting for your body to stabilise before drinking can help mitigate these risks.

Optimising hydration strategy

To ensure proper hydration without the risks mentioned above, consider the following strategies:

Hydrate before and during exercise: Ensure you're adequately hydrated before starting your workout. Drinking small amounts of water during exercise can help maintain hydration levels and prevent excessive thirst afterward.

Wait before drinking: Allow your body to cool down and your heart rate to return to normal before drinking water. This period, typically 15-30 minutes, helps your body transition from exercise mode to rest.

Use electrolyte solutions: After intense workouts, especially those involving heavy sweating, opt for beverages that replace lost electrolytes. These can include specialised sports drinks or homemade solutions with a pinch of salt and a splash of fruit juice.

Monitor your body's signals: Pay attention to your body’s cues. If you feel thirsty, drink small sips of water rather than gulping large amounts. This approach can help avoid overwhelming your stomach and maintain electrolyte balance.

Rehydrate gradually: Instead of consuming a large volume of water at once, spread your intake over several hours post-exercise. This gradual approach helps your body assimilate fluids more efficiently and reduces the risk of dilutional effects on digestion and electrolytes.