Hydration during exercise

In the previous nutritional tip I talked about the importance of consuming water in general, but athletes must not only hydrate properly in recovery hours, we must also take into consideration that the training sessions alter hydration levels in our body and we must know what, how much and how to drink fluids to avoid suffering from dehydration. Believe or not, the most common mistake we do is to drink only water during our work out.

The professionals from Larisa Páez Nutrition Center helped me create a hydration protocol for before, during and after my workouts that has given me excellent results and I want to share it with you:

Before: Drink 2 glasses (500 ml) of water, 2 hours before exercise.

During: Ingest 150 to 350 ml of a sports drink with electrolytes every 10 to 15 minutes.

After: Drink 4 to 6 glasses of 250 ml per kg of lost weight. Sweat rate should be calculated (Weight before training - Weight after training = Lost weight. Every kilogram you lose equals to 1 liter of fluid lost).

Some important aspects you should consider are:

-Drink fluids before you feel thirsty.

-If you train less than 1 hour, you can have drinks with electrolytes without carbohydrates. Example: Tablets NUUN or Gu, New Shape Serum or Powerade Zero.

-If you train more than one hour, if the training is very intense or under extreme weather conditions, the best option is to drink liquids with carbohydrates and electrolytes. Example: Regular Powerade or Serum.

Gladiators, those ancient practices of training without drinking any fluids are in the past, they are completely UNHEALTHY. Hydrate yourselves well to give a better performance.

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