HYDRATION

HYDRATION

HYDRATION

Whew, it was a hot summer! I’m feeling thirsty just thinking about it. Now that’s it’s September, we might start to see some relief, but staying hydrated is crucial even in cooler temperatures. So, besides just drinking water, how can we keep it interesting?

First, let’s think about your needs. Hydration levels are unique to each person. The amount of water your body needs depends on your activity, gender, and environment. Athletes and active individuals require more fluids since they sweat so much. Replacing lost fluids right away and following a structured hydration plan helps prevent dehydration.

Why do you want to prevent dehydration?

According to National Institute of Health, dehydration occurs when your body doesn’t have enough fluids to work normally. You’ve probably experienced some of the symptoms telling you to drink more. You know what I’m talking about. Dry mouth, headache, fatigue, dizziness, and muscle cramps. These are no fun and actually make exercise harder, reduce your performance level, and mess with your quality of sleep. Better to avoid it altogether.

So, let’s stay hydrated!

If drinking plain water all day just sounds boring, try adding more fruits and vegetables into your day. Watermelon, strawberries, cucumbers, and tomatoes, are mostly made up of water. Eating these refreshing fruits can help with your hydration goals. And despite what some people think, coffee and tea count toward your goals too! Water helps to maintain a normal body temperature and transports nutrients around your body, and if you get bored with the taste of water try adding some flavor enhancers to mix it up!

How much is enough?

Here are some general hydration guidelines for active individuals:

  • Take current body weight in pounds and divide it in half. That’s minimum amount of water you should be drinking in ounces each day.
    • For example: 150lbs: 150/2 = 75 ounces of fluid
  • Two hours before intense exercise, drink 16-24 ounces of water or electrolyte infused water
  • During exercise, sip 6-12 ounces every 20 minutes
  • After exercise, drink 16-24 ounces for every pound lost during exercise.
    • For example, if 2 pounds of fluids were lost, consume at least 32-48 ounces of water within hours of competition.

That’s the minimum. But is it really enough?

Probably not be if you’re super active. During and after exercise you can avoid cramps and fatigue by adding in those electrolytes. Sodium, potassium, magnesium, calcium, and chloride keep your body happy. At Proactive Sports Performance, our athletes put 4 scoops of Herbalife24 CR7 Drive into their water bottles for 540 milligrams of sodium and 50 grams of carbohydrates. We use that amount to hydrate and balance fluid before, during, and after intense training. However, for lighter training days we will only use 1-2 servings of CR7 Drive Have a question? Want to share your favorite hydration hack? Let us know, and keep sipping!