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Hydration During Exercise. How to Make Sure You are Getting Enough Fluids

Aug 30, 2011

Are you ready to hydrate your body to PRIME PERFORMANCE? Hydration powers many aspects of your health, fitness, and performance. Monitoring your hydration is the key to feeling good and staying healthy when you exercise, no matter the temperature inside or outside. We want you to learn how to hydrate right and experience exercise at your highest level ever. Hydration is an investment that will provide a personal return on your investment (PERFORMANCE). Fitness Together reminds you that approximately 70 percent of your body is made up of water. So it makes too much sense for you not to grab a bottle, fill up, and drink while you’re exercising. Below we have listed some of the key reasons how to stay hydrated no matter what training level you are at!

  1. Take water or a sport drink with you. Bring a water bottle and if needed a sports bottle carrier. Get in the habit of carrying water with you daily. When water is close by or near hand we will be more likely to consume it. Think about it when cookies around living around our house we are more likely to consume them as well! Just make this a healthier decision.
  2. Drink 7 to 10 ounces of water every 10 to 20 minutes or a carbohydrate sport (Gatorade is an example) drink if your exercise is intense or lasts more than 45 to 50 minutes.
  3. Continue to drink water or a sport drink as you exercise. Water alone will suffice and save calories if your exercise is moderate or less than 45 to 50 minutes.
  4. Monitor your urine during and after you exercise to make sure it is plentiful and pale. Taking a break during exercise and checking will let you know if you need to hydrate.

When to Drink Sports Drinks (Gatorade, PowerAde..ect)

  • Drink a sports drink instead of water when engaged in moderate to high intensity exercise that lasts an hour or longer. Weigh yourself before and after exercise and replenish every pound lost with 2 cups of water aka 16 ounces.
  • Be aware that certain medicines and vitamin supplements may change the color of your urine. According to Health Guidance when your sweat rate decreases, your body temperature rises, fatigue increases and your risk of heat injury is greater.

Well we hope this quick blog made you more conscious on your hydration levels and how it will affect your body’s response to exercise. Remember exercise isn’t easy and either is losing weight. So if you need that expert advice to help you reach your goals call Fitness Together today! (919) 481-9277


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.