Are You Motivated To Stay Hydrated?

Well…are you? How seriously do you really take your training, you might prep your food the night before exercise and you may get up first thing, or get yourself into the gym, on the track or in the pool after work, but are you considering one of THE most important factors when exercising for more than an hour…HYDRATION!?

Your fluid requirements during exercise vary depending on the duration and intensity of activity, and the ambient air temperature. For exercise durations that last less than an hour, fluid may not be needed, but should you exercise for more than an hour and the air temperature is enough to cause excessive sweating, then you should definitely be consuming fluid! The more you sweat the more electrolytes you need to, so here are some hard and fast rules to follow:

1.)   Aim to match fluid losses through sweat with fluid intake

2.)   Generally you should aim to not lose more than 1-2% bodyweight. Weigh before and after exercise to ascertain sweat rates, any weight loss will certainly be due to fluid (unless you took a giant dump, gave birth or lost a limb some how during this time)

3.)   Get to know your own sweat rate, if you sweat a lot be sure to intermittently sip an isotonic drink with water before, during and after exercise

4.)   For activity lasting more than an hour you should try to consume between 150-250ml of fluid every 15 mins (depending on sweat rates and overall bodyweight)

5.)   Athletes should make the most of training days to construct a fluid and hydration plan/regime

Reference

Thomas, B & Bishop, J. (2007). Manual of Dietetic Practice. 4th Ed. Oxford: Blackwell Publishing

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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