Making sure your hydrated before a workout
seems simple, but there are some dangerous implications if you’re not. Keep
in mind, you won’t feel thirsty until you’ve already lost 1-2% of your body
weight, so it’s important to make sure you’re drinking frequently. Not being
hydrated can lead to impaired physical and cognitive performance, compromised
circulation, and inefficient thermoregulation. Athletes who are acclimated to
the heat tend to dissipate heat better and sweat more. Due to this, they need
to drink more since they are losing more fluid.
Pre-workout
Hydration:
ü Make sure you drink plenty of water the
night before so you’re off to a good start in the morning.
ü Immediately before a workout drink
400-600ml of fluid which is about 1.5 cups of water.
Mid-workout Hydration
ü 1.5ml of water for every calorie burned
during a workout is needed.
ü 1 pint of water is needed for every 1lb of
body weight lost as sweat at a minimum.
ü Drinking 150-250ml of fluid every 15
minutes will keep you hydrated.
Post-workout Hydration
ü Water intake after a workout stimulates the body’s ability
to relax.
ü Once you start to relax your body goes into recovery mode.
ü The sooner you start to drink water post-workout, the sooner
your body will be able to recover from it.
The type of beverage you decide to hydrate with is another important choice.
Stay away from diuretics like coffee, alcohol, or soda the day before or
leading up to a workout. Drinks like this can dehydrate you quickly due to
their diuretic effects. Water is always a great choice when it comes to
rehydrating, but what about Carbohydrate and Sodium-enhanced drinks like
Gatorade? They have shown to allow greater fluid retention, which is great when
you’re working outside for an extended period of time in the heat. This is a good
defense mechanism against dehydration in the heat; just be sure not to drink
too much. It can cause cramping or sugar overload, and can also add a lot of
calories to your diet. This is why water is usually seen as a better choice for
rehydration, as there is no limit as to how much you can have.
Not
only should you pre-hydrate, but hydrating during recovery is important as
well. How you perform during your workout
will always depend on how much you hydrated before and after your workout from
yesterday. Just remember to always stay on top of your water intake and your
performance won’t suffer!
Bio: Kristen Peterson MPH, RDN, LDN is a Registered
Dietitian-Nutritionist currently working in nutrition counseling and studying
to become a Certified Personal Trainer. She aspires to work with weight loss
and help clients reach their goals. She also maintains a blog filled with
nutrition information and healthy, tasty recipes: www.kpcreations.com. Instagram @kpcreations.dietitian
