Keys To Hydration


▪️Drinking a 1/2 liter of water per hour during your training session is enough to prevent dehydration.

▪️One liter of water is around 33 fluid ounces, so half would be 16.5 fl oz, or the size of a medium water bottle. A quick sip of water is normally about an ounce, give-or-take a little, so consuming between 16-33 fl oz during exercise shouldn’t be too difficult if you’re constantly taking a swig between each set.

▪️Even if you’re not thirsty, it’s a good rule of thumb to head for the water fountain or drink a quick gulp from your bottle between sets. Work smarter, less harder is what I always say.

▪️There was a study that states that consuming 500mL (16.9 fl oz) about 2-hours before exercise is a good place to start. A good routine to start is to simply start sipping on water at least two hours before your workout if you haven’t already been drinking water all day.

▪️If you start to get light-headed or nauseous during your workouts, you might not only be dehydrated, but there’s a possibility that you are experiencing symptoms of hyponatremia as well, which means that your sodium levels are decreasing.

▪️Most sports drinks such as Gatorade, contains sodium so it’s a good idea to sip on a sports drink during your workout if you think you may have issues with sodium deficiencies.

▪️Water is the most essential factor for your performance and for your gains in the long term.

▪️Good thing that water is on he easiest deficits to overcome. Just get yourself a water bottle and keep it by your side at all times. If you don’t like plain water, add flavoring into it to make it to jazz it up. Whatever has to be done, just do it.

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