We’re often times told that we need to always stay hydrated, to drink enough water. But why? For one, proper hydration is key to keeping your body performing well. This is because 75% of our muscle tissue is made up of water. Another reason to stay well hydrated is that during one hour of exercise, our bodies can lose almost a quart of fluid! We probabaly think that makes sense in the summer, but this is true all year round. In the winter, you still need to hydrate as we lose moisture in exhalation and while we sweat during a working out.
If you’re trying to lead an active lifestyle, you need to keep your muscles well hydrated. Here are a few facts on hydration and when to drink before exercise:
- The recommendation is to drink 17-20 oz. of water two hours prior to exercise. The easiest way to meet this recommendation if you exercise in the afternoon is to drink water throughout the day. If you’re working out in the morning, then try and drink some water on the way to the gym and have a few sips as you warm up.
- You should try to drink 7 to 10 oz. of water every 10 to 20 minutes of exercise. I’ve found the easiest way to do this is to take a few sips after each set.
- You should drink 16 to 24 oz. of water for every pound lost post exercise. This is especially true on when exercising outside on a hot summer day; but don’t neglect this advise in the winter either. If you’ve ever pulled off a bunch of sweat soaked layers after a long run on a winter’s day then you know how true this is.
One of the things that helps me drink enough water through the day and while I exercise is to have a refillable water bottle handy. I prefer the Camelbak
What are some of the things you do to make sure you drink enough water?
Have you read anything about adding a little salt to your water?
Most of the research I’ve read says to drink a sports drink instead of water in the same fluid if you’re doing an intense workout or workout over 60 minutes. I’ve been using Cliff’s Shot Hydration mix during runs/soccer, and then will have water mixed with a Nuun tablet after.
As far as just straight up salt – there is this study that says maybe adding a little salt before a long distance event MAY help you retain water, but it reads as a little inconclusive to me. http://www.runnersworld.com/sweat-science/fluid-loading-with-salt-water