It’s a common myth that thirst is a good indicator of your hydration.
When you develop a dry mouth and feel thirsty you are already DEHYDRATED and a glass of water is not a quick fix to rehydrating your bod. Exercising when you’re dehydrated can lead to headaches, dizziness, poor performance, tiring early and cardiovascular stress. It’s gonna be a struggle!
Water makes up approximately 60% of the adult body by weight and you can only survive a few days without it. NASM indicates that a fluid loss of even 2% of your body weight will affect circulatory functions.
TIP – IF YOU ARE TRYING TO LOOSE WEIGHT – Drink an additional 8 ounces of water for every 25lbs above your ideal weight.
So what can you do to avoid dehydration?
Drink regularly throughout the day – get creative and add fresh berries or slices of lemon and lime to your water beaker for added flavour.
Eat an abundance of water-rich foods like fruits and veggies – watermelon, melon, pineapple, zucchini, celery tomatoes and spinach.
Studies have shown it takes approx 2 hours to hydrate. To avoid a heavy belly of fluid sloshing around during your workout DRINK 2HRS IN ADVANCE.
Drink 6-12oz’s of fluid for every 15 to 20 mins of exercise. Stick to water rather than a sports drinks unless you’ve been exercising OVER 60 minutes.
Sports drinks are for endurance based exercise. If you need one, choose one containing up to 8% carbohydrates. Read the small print and watch out for added sugars.
Your hydration goal after exercise is to replace sweat losses!
There is no one size fits all for water, but a standard guide recommended 3L for the average male and 2.2L’s for women. This is for the sedentary person. Therefore drink over and above this if you exercise regularly or live in a hot climate.
TIP – If you take your average daily weight and use this number as your euhydrated (NORMAL) state. Weigh yourself after exercise and ingest 16-24 ounces for every pound of body weight lost! This is a great method for any endurance athletes out there!