Many people still underestimate the importance of proper hydration during their workouts. Because water is a key component of your body, making up 60 to 65 percent of total body weight, dehydration can diminish energy and impair performance. Even a two percent loss of body weight through sweat can put you at a disadvantage while exercising. Research also shows that properly hydrated resistance-trained weight lifters can lift more than those who are dehydrated.
Follow the Tips Below to stay hydrated during your workouts:
• Shoot for eight to ten eight ounce glasses of water daily
• Remember fluids throughout the day. This may be as simple as using fountains, coolers, or carrying a water bottle for drinking throughout the day.
• Hydrate 2 to 3 hours before training. Aim for at least 16 ounces (2 cups) of fluid at this time and an additional 8 ounces (1 cup) 10 to 20 minutes prior to lifting.
• Drink during and after training. Sports drinks can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium and potassium) lost in sweat without overdrinking. Just be weary of those containing artificial sweeteners such as sucralose, acesulfame K or high fructose corn syrup.
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