Hydration Recommendations for Exercisers


Hydration is key to having a great exercise session, and here’s why.  If you’re even slightly dehydrated, you won’t be able to perform or train at your personal best. While attending the IDEA World Fitness Convention this year, I went to an amazing session called ‘The Hydration Experience’ led by the extremely talented Amy Dixon.

Did you know most people arrive at the gym, or begin their workout already in a state of dehydration? I was able to have my own hydration levels tested in this session.  Those who wanted the most accurate test, supplied a urine sample, were weighed, and then went through an incredible HIIT workout with Amy. After the workout we were again weighed, and the results were calculated. I was surprised to learn that I was indeed dehydrated even before beginning the workout. (It may have been because I’d already attended a TRX workout earlier that morning.)

Here are 5 hydration recommendations to ensure you get the best workout possible.AmyDixonJENNYFORD

1. When you wake up, visually determine your hydration levels by noting the color of your urine. It should be the color of lemonade not apple juice. (You can keep track of your hydration levels this way all throughout the day.)

2. Drink fluids about 2-4 hours before you workout. Aim to drink  0.07 to 0.10 ounces of fluid per pound.  (A 150 lb. person should drink about (2) 8 ounce cups of water.)

3. Weight loss during exercise represents fluid loss through your sweat, not fat loss, and needs to be replenished. Be sure to continue hydrating yourself throughout the entire day.

4. Rehydrating after a workout is just as important. The Gatorade Sports Science Institute recommends drinking 16-24 ounces of fluid with sodium for every pound of weight lost through sweating. Sodium is the key electrolyte lost through sweat and needs to be replaced. (Drinks such as Gatorade, Propel, and Powerade all contain sodium to help replenish your body.)

5. If you tend to be a salty sweater, meaning a white residue is left on your sweaty clothing, you may need higher sodium intakes during and after your exercise session.

Drink up. In the long run, you’ll preform at a better personal level, and really make the most of your workout. Remember after all, ‘YOU ARE THE HERO OF THIS STORY.”

Don’t you LOVE this shirt Amy Dixon gave to me and a few others in the session? It’s made by Vimmia.

If you are looking for a good sweat session, check out my Step by Step 3 below. It’s part of my Step by Step series. Let me know what you think.

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