3 Hydraiton Rules To Follow When Training

Train, they said. Drink water, they said. Drink water when training. Why didn't anyone warn you about that floating feeling afterwards?

Really, though, it has 100% happened to everyone: you drink water, then decide to do some sit-ups, and that's when the shows begins. You can literally HEAR and FEEL water splashing up and down in your stomach. Definitely, not the best feeling.

So, how are you supposed to drink water when working out?

How much water should you drink?

Back to the basics now.

While there is NO RECOMMENDATION on daily water intake, health organizations have you covered with the recommended amount of daily liquid intake:

• 2.7 liters of fluid for women
• 3.7 liters of fluid for men

This doesn't mean you have to drink 3.7 liters of water per day. This number represents the water you drink, liquids from foods, and liquids you get from other drinks, okay?

Moreover, this number can change to fit your personal needs, based on your age, lifestyle, etc.

How about training hydration?

You train, you sweat, and you lose liquid, so a refill is needed. Water is the best hydration option.

1. Drink before exercising. Two cups two hours prior. Pay more attention to this step
2. During the warm-up and while training take a sip or two every 15-20 minutes, even if you're not thirsty
3. Drink afterwards, within 30 minutes

"If you get thirsty, you’re already dehydrated," says John Batson, M.D.

Now, don't forget to keep on drinking water throughout the day, sip by sip, you'll get there.

What does proper hydration provide?

• It improves performance
• It helps your heart pump blood with less effort
• Your muscles work efficiently
• It lubricates your joints
• It helps regulate body temperature

Summary

Plain water is the best option to restore your fluid balance when training. Though it's not the only way to hydrate while training, make sure you drink before and after exercising, as well as throughout the day.

If you keep on forgetting to take a sip now and then:

• Keep a bottle of water with you, make sure you leave it in plain sight. Take a sip from time to time
• Add some lemon or mint to add flavor
• Opt for plain water when dining out
• Set notifications for when to drink