A Guide To Staying Hydrated While Training

Most athletes and trainers will know that staying hydrated is a vital part of maintaining long-term health while also promoting the natural healing and recovery processes of the body.

At the same time, there are many out there that don’t understand the special balance of water and minerals in the body, how quickly we can lose them, and what it takes to keep the body stocked up on everything we need.

In order to live a healthy life that incorporates even the most extensive of training, it’s a good idea to implement good hydration habits. Here we will break down how to keep the body as hydrated as possible during training.

Understanding Dehydration

Dehydration is a state that consists of the body not having an adequate amount of fluids available, but the extent of dehydration is much more acute than many might realise. Just being 2% dehydrated can lead to a dramatic 20% reduction in overall performance, meaning that an athlete can quickly run out energy when there are not enough fluids in the body.

Not only does it sap energy levels, but it can also cause headaches, nausea, and in extreme cases, a visit to the hospital. It’s important to never take dehydration lightly, especially for those that train in warmer climates.

How Much Water The Body Needs

While it can vary depending on the size and height of a person, on average we need around 2 litres of water a day. But this only covers a normal day, and does not include high intensity training.

For every hour of training, the body will need another 500ml of water, so it’s worth working out how much extra water will need to be consumed during training days, and having enough available. Sweat also plays a big part in the amount of fluid we lose, so it may also be necessary to increase the 500ml depending on how much the athlete tends to sweat.

The Best Fluids To Drink

While there’s a lot of emphasis on consuming sports drinks during exercise, most people can get away with just drinking water, especially if they are training in a gym environment. Those that are long distance runners that require lots of stamina, water may not be enough. Here, a sports drink can be a good idea, but keep in mind that many of them are packed with sugar, and may cause other problems down the road.

Instead, coconut water may be a better solution. Coconut water contains plenty of electrolytes, making it a healthy and natural alternative to sugar-laden sports drinks, so remember to sip it when enjoying online betting NZ.

Eating The Right Foods

Around 20% of the fluids in the body come from the food that we eat, so it’s vital to maintain a healthy diet. This includes plenty of fruits and vegetables, as there are the best natural sources of fluids outside of drinking water.

Post-workout foods should include foods such as oranges, celery, and cucumbers, as these consist of a lot of fluids and are great for boosting the levels in our body.