The Trainer is 'IN' - Hydration
As the temperature increases it is important to stay hydrated - even more so during exercise. Dehydration can be caused by inadequate fluid intake, excessive sweating, and exercising in dry, hot weather. Signs of dehydration include: decreased performance, muscle cramps, dizziness, fatigue and even more seriously heat exhaustion or heat stroke. Hydration needs are based on a variety of factors including exercise intensity, exercise duration, and individual factors such as sweat rates. For most people water is the only fluid necessary to rehydrate before, during, and after a workout. However, for those exercising at a higher intensity for 60 minutes or more it may be necessary to replace electrolytes and carbohydrates as well.
Electrolytes are charged particles that play an important role in your body by affecting the amount of water in your body, the acidity of your blood, as well as muscle function (including your heart!). Sodium, potassium, chloride and bicarbonate are the electrolytes that work in the human body to maintain normal functioning. Sports drinks, while containing electrolytes, also contain a high percentage of added sugar so they are best to be avoided unless you are participating in long endurance training at a high intensity (like a marathon). Most electrolytes can be replaced without supplementing a sports drink, as they are found in many foods in a healthy diet. Some general guidelines for exercise hydration are: 15-20 fl oz 2-3 hours before exercise (about 2 cups), 8-10 fl oz one hour before (1 cup), then 8-10 fl oz (1 cup) every 10-15 minutes during exercise, followed by 20-24 oz (2-3 cups) post exercise as well as a 4:1 carbohydrate to protein snack or meal within 2 hours after exercising to replenish glycogen stores. These numbers are just guidelines, to be modified according to your own individual needs. Remember: If you feel thirsty, you’re probably already almost dehydrated so drink before you feel the need to!
Kailee is one of our TWP Personal Trainers and you can find her teaching classes, leading new member orientations & training clients. Continue reading her full bio..
You can also find Kailee at the Personal Training desk in the TWP Weight Room, running our new "Approach the Coach" program. This is a chance for members to ask questions about training, technique, equipment and more. Check the desk for the 'COACH ON DUTY' sign and Kailee's smiling face! If you need help and would like advance notice of when you can find her on duty, please email firstname.lastname@example.org