Maximize Your Workouts with Proper Hydration

Understanding Hydration Needs

Hydration needs vary from person to person and are based on several factors such as duration and intensity of the activity, climate, and individual body composition. Activities that are vigorous or prolonged such as long runs, bike rides, weightlifting, and rigorous sports such as soccer, lacrosse, and basketball, require more hydration than those with lower intensity such as a walk or a slow bike ride. Depending on how your body responds to exercise and the environment, your individual hydration needs will differ. In general, it is important to drink before, during, and after workouts to meet your hydration needs.

Knowing When to Drink Before Your Workout

• Start hydrating 10-15 minutes before your workout: Start hydrating right when you wake up, then 10-15 minutes before finishing your warmup. Beverages that are high in electrolytes are especially helpful for this pre-workout hydration. When exercising it is essential to start well hydrated because your muscles use a lot of water when used intensely. If you are dehydrated going into the workout, your muscles will not work as efficiently, and it will take a toll on your performance as well as your body.
• Monitor your hydration levels regularly: Your performance during the workout, as well as your recovery from the workout, can be greatly affected by your hydration levels, pay attention to your body and how it responds during and after your workout. If you are feeling thirsty, dizzy, lightheaded, or having a hard time recovering after a workout, it could be a sign that you were dehydrated during the workout.

Types of Beverages to hydrate with During Workouts

• Water: Water is your go-to for hydration, no matter what type of workout you are doing. It is the most balanced and simple hydration option, as it replenishes fluids while providing the body with no additional vitamins, minerals, or calories.
• Sports Drinks: For longer, more intense workouts, a sports drink can help you replenish the fluids and electrolytes lost when a person sweats. Keep in mind that sports drinks contain added sugar and sodium, so they should not be used in the same way as water.
• Vegetable and Fruit Juices: Drinking veggie and fruit juices can provide a range of vitamins and minerals to help refuel your body. However, they also contain a lot of sugar, and should be limited to shorter workouts and recovery because of their high caloric content.

Examples of How Hydration Can Affect Performance

• Athletes: Athletes can have greater hydration needs than those who don’t exercise as much, due to the intensity and duration of their workouts. Dehydration can manifest itself in many ways during a workout, from negatively impacting performance in sports, to feeling dizzy or sluggish when running or lifting weights. By ensuring proper hydration before, during, and after a workout, athletes can improve their performance and reduce the risk of injury.
• Weight Lifting: Weight lifting heavily utilizes muscles. Proper hydration can help you recover faster and gives your muscles the necessary resources to power through the workout. Dehydration can decrease athleticism, so before and during workouts, it is important to drink fluids and be mindful of your hydration levels.
• High Intensity Workouts: excessive sweat losses during high intensity workouts can lead to dehydration quickly and can make it harder to get things hard and keep them hard for the duration of the workout. Proper hydration can help replenish fluids lost and support sustainable performance during high intensity workouts.

Resources

• Anders, C., & Casa, D. J. (2015). Hydration for athletes. Current sports medicine reports, 14(4), 301–306. https://doi.org/10.1249/JSR.0000000000000203
• Department of Health and Human Services (2017). Staying hydrated. Nutrition.gov. https://www.nutrition.gov/topics/hydration
• White, A. T. (2018). The importance of proper hydration and its impact on athletic performance. Current sports medicine reports, 17(2), 86–90. https://doi.org/10.1249/JSR.0000000000000560

What are some tips for staying hydrated during a workout?

1. Drink Plenty of Water Before and During Workouts: Make sure to drink at least 8 ounces of water (or another fluid choice) before, during and after your workouts.

2. Bring Water With You: Always bring a water bottle or hydration pack with you to your workouts.

3. Track Your Hydration: Keep track of how much water you are drinking throughout the day.

4. Eat Hydrating Foods: Eat foods like fruits and vegetables which contain high levels of water to help stay hydrated.

5. Rehydrate Often: Aim to take small sips of water throughout your workout and rehydrate with a full glass of water once you have completed your workout.

6. Choose Beverages with Electrolytes: Drinking sports drinks and juices with electrolytes help to replace lost minerals during intense workouts.

7. Stay Cool: Make sure you stay cool either with a fan or an adequate cooling system so you don’t sweat your hydration away.

Q: What are the benefits of staying hydrated during a workout?

A: Staying hydrated during a workout helps to maintain optimal performance, prevent fatigue, and support healthy joint and muscle function. It also helps to regulate body temperature, transport nutrients and oxygen around the body, and aids in toxin removal. Furthermore, drinking water can reduce muscle cramps and prevent injuries.

Q: How much water should I drink before and during a workout?

It is important to stay hydrated before and during exercise. As a general guide, aim to drink 17-20 ounces of water 2-3 hours before exercise. In the 30 minutes before you start, aim to drink 8 ounces. During exercise, the best way to judge your hydration is to monitor your body weight before and after exercise – if you have lost more than 2% of your pre-exercise body weight through sweating, you need to drink more water. Depending on the intensity and duration of your workout, a good guide is to drink about 6 to 12 ounces of water every 15 to 20 minutes for the duration of the activity.

Q: Is water the only drink I should have before and during a workout?

No, there are other drinks that can be beneficial to have before and during a workout, such as sports drinks and coconut water. These drinks provide electrolytes and carbohydrates, which can help fuel your performance and prevent dehydration. Be sure to choose a sports drink or coconut water that is low-calorie and free of added sugars. Other options include coffee, tea, smoothies, and protein shakes, depending on your individual needs.

Q: Is it okay to have coffee before a workout?

Yes, having a cup of coffee before a workout is perfectly fine, and in some cases, it might even give you an energy boost prior to exercise. Caffeine can also be therapeutic for short workouts and can promote better performance. However, just like with any other type of food or beverage, it’s important to only have a moderate amount, as too much caffeine can lead to side effects such as nausea, headaches, and jitters.

Q: What happens if you drink coffee before a workout?

Answer: Drinking coffee before a workout can give you a burst of energy and focus to help maximize the performance of your workout. It can also make you feel more alert and energized so that you can work harder and longer. However, it is important to be aware that high levels of caffeine can cause dehydration and increase heart rate, which could be unsafe for some people. Therefore, it is important to listen to your body and adjust your caffeine intake accordingly.

Q: Is drinking coffee before a workout beneficial?

The jury is still out on this one. Some research suggests that caffeine might help enhance physical performance and improve focus during workouts. However, caffeine can also cause dehydration and stomach distress, which might impair performance. Ultimately, it depends on how your body responds, so experiment with drinking coffee before a workout and see what works best for you.