Hydration: What you need to know
Participating in a high energy event requires proper training and nutrition. Our bodies are like cars – they need to be well oiled and fueled to run at its optimum performance levels. To do this, hydration is a major factor in ensuring your best possible result.
What is hydration?
Sweating is a natural result of exercise. Whether you believe it is beneficial or restrictive, sweat forms part of a healthy lifestyle. We should remember however, that the loss of too much sweat can lead to dehydration – unless you properly hydrate by knowing how much you lose and how much to replace.
Sweat is made up of two elements which is required for the normal functioning of our body: water and electrolytes. When partaking in high intensity sports or training, your body can lose more than 1L of sweat for every hour of exercise.
Therefore, hydration is the process of regulating the correct amount of water and electrolytes in your body come race day. Basically, it’s the balance between fluids in vs. fluid out.
How do I hydrate?
You will need to determine how much fluid you lose by doing a sweat test in order to know how much to rehydrate with.
Please note that you will be required to do a few tests and find an average to account for fluctuations. Another factor involved is the humidity and heat on the day that may affect your hydration target.
- Before doing your workout, empty your bladder then record your weight
- Now, Record the amount you drank during the workout
- After the workout, re-empty your bladder and re-weigh yourself
- Use the weight you lost and ADD it to the amount you drank, then divide it by the number of hours you have worked out.
This will give you an hourly hydration target.
In summary, to avoid dehydration, you need to make sure you’re getting enough fluids and electrolytes before, during and after your run, swim or bike. Raceday Sports Performance Drink is the perfect solution for your body, order yours today!