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 | dave@drivefitness.com.au

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