We’re talking fluids and hydration!
Remember, every cell in your body is made up of water! So whether you’re hitting the weights or going for a run, understanding the importance of hydration and how to maintain it can elevate your fitness journey and enhance your well-being or send it crashing and burning!
The 4 Keys to Hydration and Dehydration Prevention
Understanding Fluid Needs: Hydration needs vary based on factors such as body size, metabolism, climate, and activity level. Before starting your workout, ensure you’re adequately hydrated by drinking fluids throughout the day. Aim for at least 1.5-2.5lt of water daily, adjusting based on individual factors.
Electrolyte Balance: Electrolytes, such as sodium, potassium, and magnesium, are vital for fluid balance and muscle function. During intense workouts or in hot conditions, you lose electrolytes through sweat. Incorporating electrolyte-rich foods like bananas, nuts, and leafy greens into your diet can help maintain balance. Additionally, sports drinks or electrolyte supplements can be beneficial during prolonged exercise sessions.
Timing Your Hydration: During exercise, sip fluids regularly to replace losses. The best method is the Galpin equation – Every 15-20min drink 2ml per kilogram of body weight. Eg: 70kg person – 140ml every 15-20min = 420-560ml/hr.
Remember to add in your electrolytes as well. A cheap method is adding 1/4-1/2 teaspoon of salt (pink Himalayan) to every litre of water. Some good supplements include Tailwind or True Electrolyte.
Pay attention to signs of dehydration, such as thirst, dark urine, fatigue, dizziness, or headaches. Urine colour can be a helpful indicator – aim for pale yellow to clear urine throughout the day. Weighing yourself before and after exercise can also help gauge fluid losses.
Environmental Considerations: Environmental factors like temperature and humidity can increase fluid needs. In hot weather, increase your fluid intake and consider shorter, less intense workouts during peak heat. Dressing ‘appropriately’ and avoiding direct sun can also help minimise fluid loss through sweat.
Prioritising hydration is not just essential for maximising workout performance but also for enhancing recovery and overall quality of life. By understanding the 4 keys to hydration and implementing strategies to prevent dehydration, you can maxmise your workouts and kick a**e in life! Remember, hydration isn’t just a part of your workout routine – it’s a part of being healthy and living a happy life.