♠️Hydration♠️
🔹 Drinking a 1/2 liter of water per hour of training is enough to prevent dehydration/lowering of body weight during exercise.
🔹 A liter of water is about 33 fluid ounces, so half would be 16.5 fl oz, or a medium-sized water bottle. A quick sip of water is normally about an ounce, give-or-take, so it’s easy to see that consuming 16-33 fl oz during exercise shouldn’t be too hard if you’re constantly grabbing a swig between each set.
🔹 Even if you’re not thirsty, it’s a good rule of thumb to hit the water fountain or grab a quick gulp from your bottle between sets. Work smarter, not harder is what I always say.
🔹 There was a study that states that ingesting 500mL (16.9 fl oz) about 2-hours before exercise is a good place to start. A good habit to start is to simply start sipping on water at least two hours before your workout if you haven’t already been taking in water all day.
🔹 If you are getting light-headed or nauseous during your workouts, you might not only be dehydrated, but it’s possible that you are experiencing symptoms of hyponatremia as well, which means your sodium levels are running low.
🔹 Most sports drinks, like Gatorade, contain sodium so it might be a good idea to sip on a sports drink during your workout if you think you may have issues with sodium loss.
🔹 Water may be one of the most important factors for your performance today and your gains in the long term.
🔹 Good thing it’s one of the easiest deficits to overcome. Just get yourself a water bottle and keep it at your side at all times. If you don’t like plain water, add flavoring into it to make it more pleasurable. Whatever you have to do, just do it.
Resources:
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.583.3481&rep=rep1&type=pdf
musclehacking.org 