06/10/2022
Hydrate, hydrate, hydrate! 🥤
It's always a good idea to start exercise hydrated to lower the risk of becoming dehydrated during exercise.
Benefits of being a well hydrated athlete include:
🔵 Greater ability to regulate body temperature
🔵 Improved sweat rate
🔵 Reduced perception of effort (RPE)
🔵 Lowers your blood pressure & heart rate
🔵 Improved concentration
🔵 Reduces risk of headache
🔵 Aids in recovery
A loss of sweat equivalent of about 2% of body weight seriously impacts physical and mental performance, as well as increasing the risk of nausea, diarrhoea, vomiting and GI upset.
Fluid needs vary from person to person, due to variances in genetics, sweat rates, body size and training environment conditions; but a loose guide is approx. 2-3L a day for female athletes and 3-3.5L for male athletes. 🚰
Don't forget, if you're sweating excessively, electrolytes are needed for adequate hydration as well. 💦
Your best indicator of hydration status is the colour of your p*e! Go for a pale-yellow, straw-type colour. 🟡
