It’s amazing how different people are when it comes to staying properly hydrated during exercise. Some people seem to be able to do a full class without so much as a sip, whilst others down a litre in next to no time. This is why it’s so important that you get individual advice about your hydration habits, and find out what your physiological need is. Even with individual body variations, we know from research that certain things affect the amount that we need to hydrate during physical exercise:
Intensity of exercise: Sweat it! The more you do, the more you need to rehydrate
Duration of exercise: You might need to sip it on long, drawn out runs – or if you can pause for a rest, be able to take on more. But if you’re exercising for long periods of time, you need to plan your hydration.
Thank you, genes: If you’re a family of sweaters, you’ll need to take on more fluids to replenish lost water and minerals lost through sweat.
Feeling hot, hot, hot: Don’t wear loads of layers. Wear just enough to keep warm. The hotter you are, the more you’ll sweat. Average sweat rates are estimated to be between 0.5 – 2.0L/hour during exercise.
I’m active, but don’t train: then you’re hydration will be relatively straight forward – just sip when you want when you’re exercising, and hydrate using water, or milk, for example.
I’m training hard: then it’s likely that you’ll have in place hydration fluids that replenish elecrolytes, such as sugars and mineral salts – usually in the form of specialist formulations to ensure balance.
…and if I don’t keep hydrated?
Then get ready to feel more tired and flag much quicker. Your body isn’t going to power as well or process energy as efficiently. Y
You owe it to yourself, then, and your long-term fitness goals, to make hydration a priority.
Want to know more about hydration products? Then ask in your nearest health food store.