Sports Hydration Quick Guide
Sports hydration is almost a $2,000,000,000 (two billion) market! But, do you really need all those snacks, bars, chews, drinks, and more to stay hydrated? Let’s find out, right now!
Drinking water, most of the time, is enough to stay hydrated. Experts recommend 2.5-3.5 liters throughout the day and 8-10 ounces every 15 minutes when physically active. Drinking cold water on a hot day and hot water on a cold day can help regulate your body temp. But, for optimal hydration, one study showed drinking 16C (61 F) liquid temperature is best.
For intense exercise over 1 hour and/or when you are profusely sweating, it’s recommended to fuel with an electrolyte/carb blend to prevent dehydration and maintain energy. Supplementing with essential amino acids during performance has also been seen to improve muscle strength, focus, and endurance on top of helping prevent dehydration.
Make sure to:
1. drink water before, during and after exercise
2. stay ahead of thirst with consistent fluid intake
3. avoid sugary drinks (sugar hurts performance)
4. call it quits at the sign of dehydration, like fatigue, dry mouth, and dizziness
5. Drink 3 cups of fluid for each lb. of body weight lost after exercise
NOTE: A healthy diet with mineral rich wholefoods is the best way to obtain and maintain the needed nutrients for proper energy & hydration.
When used in moderation, pink salt can help boost your hydration in a pinch!