Hydration is the Key to Performance
A common mistake most athletes make when working out is staying hydrated. Without proper hydration practices, your muscles may fatigue more quickly, your reaction time may be lower, and ultimately your performance will drop significantly. In this blog, you can learn more about how to maximize your workout routines and the best hydration practices for athletes (LA Fitness, 2023).
The Basics: Warming Up & Breathing
Warm-Up: Setting Yourself Up for Success
It is important to warm-up before each workout for about 5 to 10 minutes. A proper warm-up will reduce the risk of injuries and improve your overall performance.
- Warming up before exercise or any physical activity will increase your muscle flexibility and reaction time.
- Spending 5 to 10 minutes warming up will reduce risks by preventing soft tissue injuries since you will be slowly increasing your blood flow.
Breathing Techniques for Strength Training
- Avoid using the Valsalva maneuver (holding your breath).
- Exhale during the exertion phase to keep your blood pressure in check.
- Various methods inhalation and exhalation during exertion movements.
Hydration: Why It Matters
When you work out, you will notice that you may start sweating which means you are losing fluid. To maintain your performance level and temperature regulation of your body, you must replace the fluids lost during your work out.
Hydration Guidelines
For the best hydration practices for athletes, aim to follow the guidelines below:
- Drink at least 16 ounces of fluid several hours before your workout so that you start off hydrated.
- During your workout, drink enough fluids to replace the amount of sweat that you lost
A suggested drinking schedule for when you are working out:
- 2 hours before your workout………………………………………. drink 2 cups of fluid
- 30 minutes before your workout ………………………………. drink 1 to 2 cups of fluid
- Every 10 to 15 minutes during your workout …………. drink 6 to 8 ounces of fluid
- Within 30 minutes after your workout ………………………. drink 8 ounces of fluid
How to Calculate Your Sweat Rate
- Weigh yourself before you begin your 1-hour workout.
- Weigh yourself after you finish your 1-hour workout.
- Subtract your post-workout weight from your pre-workout weight.
- Add in the amount of fluid that you drank during your workout.
- The result is your hourly sweat rate.
For example, if within one hour you lost 1 pound and consumed 8 ounces of water during the workout, then your hourly sweat rate is 24 (16 ounces from before your workout plus 8 ounces of water from the workout). Therefore, you should aim to drink at least 6 ounces of water every 15 minute in your workout to fully match the fluid that you lost.
Remember, a good hydration practice is to not wait until you are thirsty to drink. At this point, it means you are already or nearly dehydrated, which will take away from your maximum workout potential.
Symptoms of Dehydration
There are serious risks associated with dehydration, symptoms of dehydration include:
- Thirst (although this is a late indicator, try to drink before you feel thirsty)
- Dry mouth and mucous membranes
- Dark urine, or decreased urine volume
- Muscle cramps or muscle fatigue
- Loss of coordination or dizziness
- Headaches
- Heat exhaustion
What to Drink?
| Type of Drink | Description |
| Water | Water is the best option for daily hydration. |
| Milk and Juice | Milk and juice gives you important vitamins and minerals that contribute to your hydration. |
| Sports Drinks (i.e., Gatorade) | Carbohydrate-electrolyte sports drinks such as Gatorade will replace minerals such as sodium, potassium, and chloride, that are lost in sweat and also gives carbohydrates for working muscles. |
| Energy Drinks and Soda | Energy drinks, fruit juice, or soda are not generally recommeded as these drinks are too concentrated to drink during workouts. They are not absorbed quickly and can cause your stomach to distress. |
| Alcohol | Alcohol in drinks actually increase dehydration as it stimulates urination. |
Hydration Practices: Increasing Your Daily Intake of Water
- Keep a reusable water bottle with you throughout the day so you will always have access to a drink.
- Keep the bottle or glass within your field of vision to remind yourself to stay hydrated.
- Aside from fluids, you can also consume high-fluid foods such as fruits, vegetables, soups, popsicles, and more.
- If you cannot drink a lot of fluids at once, try taking smaller volumes but more frequently.
- Try to take a sip of fluid every hour (i.e., set a reminder).
- If you prefer cooler drinks, chill your beverages ahead of time or use a bottle that can maintain temperatures for extended periods.
Eating to Maximize Your Workout
Before Your Workout
- Try not to eat on a full stomach, but also not so far in advance that you will be hungry.
- Eat a light meal or snack approximately 1 to 2 hours before your workout or minimize and reduce the size of your meal the closer to your workout.
- Easy to digest carbohydrate-rich foods are ideal (grains, bread, cereal, bagel, potatoes, rice, yogurt, fruit, sports drinks).
After Your Workout
- It is recommended to consume between 20 to 50 grams of carbohydrates within 30 minutes of an intense workout.
- Including a small portion of protein (i.e., 1 egg or 1 ounce of meat) will help your muscles repair.
- A mixed meal containing carbohydrates and lean protein can help maintain energy for the rest of the day.
Your Hydration Challenge
So now, you know that hydration is the key to performance and maximizing your workouts. Try challenging yourself by following the best hydration practices for athletes and stick to the hydration schedule for the next month.
- 2 hours before your workout………………………………………. drink 2 cups of fluid
- 30 minutes before your workout ………………………………. drink 1 to 2 cups of fluid
- Every 10 to 15 minutes during your workout …………. drink 6 to 8 ounces of fluid
- Within 30 minutes after your workout ………………………. drink 8 ounces of fluid
Take Action! Try to track your hydration and fluid intake for the month and see how it impacts your overall performance and share your results in the comments.
References
Adobe Firefly. (n,d.). Image generated using Adobe Firefly. Adobe
Nilov, M. (2021, August 18). White water bottle and basketball ball. Pexels. https://www.pexels.com/photo/white-water-bottle-and-basketball-ball-5274535/
LA Fitness. (2023). Personal training guide.
Piacquadio, A. (2021, September 10). Top view of a cookbook and variety of healthy foods on a table. Pexels. https://www.pexels.com/photo/top-view-of-a-cookbook-and-variety-of-healthy-foods-on-a-table-8851929/