It's hot, you sweat more during your training sessions & you need to stay hydrated to perform at your best. I have put together some pre, intra and post training hydration guidelines to help you stay safe and train hard during summer. Here you go...
Pre-training goal - Start training well hydrated
- Drink fluids frequently throughout the day and drink approximately 400-600ml of fluid in the 2-3 hours leading up to the start of exercise.
- Drink approximately 200-300ml of fluid in the 15-30min immediately before exercise.
- There is no performance benefit from being over hydrated before exercise - this may actually decrease performance by causing bloating & discomfort.
Intra-training goal: Replace as much fluid as possible during training
- Drink approximately 200-300ml of fluid every 15mins during training. Most people can tolerate this however you will need find a re hydration rate that is comfortable for you - drinking too much too quickly during training may make you feel uncomfortable or unwell.
- Begin replacing fluids early in your training session. Thirst is not a good indicator of hydration, a significant amount of fluid will have already been lost by the time you start feeling thirsty.
- Take every opportunity to take small drinks during training session.
Post-training goal: Replace all the fluid lost during training
- Continue to drink approximately 200-300ml of fluid every 15mins following exercise until you are well hydrated.
- Rehydration can take 2-6 hours depending on the intensity and duration of the training session & sweating continues after exercise has ceased .
- Urine that is pale yellow in colour is a good indicator of being well re-hydrated.
David Eggins | Personal Trainer at Drive Fitness in Brisbane | email@example.com