What Is In This Article:
- Hydration Before Resistance
- Hydration During Resistance
- Hydration After Resistance
- Additional Tips
Hydration Before Resistance Exercise
- Pre-Hydration: Start hydrating early, drinking 16-20 ounces (0.5-0.6 liters) of water about 2-3 hours before your event or training session.
- Top-Up: Consume another 8-10 ounces (0.2-0.3 liters) of water 20-30 minutes before you start.
Hydration During Resistance Exercise
- Hydration Frequency: Aim to drink 7-10 ounces (0.2-0.3 liters) of water every 10-20 minutes during your activity.
- Electrolyte Replacement: For events lasting longer than 60-90 minutes, include sports drinks that contain electrolytes (sodium, potassium) in addition to water to replenish what’s lost through sweat.
- Monitor Sweat Loss: If you’re a heavy sweater, consider a more personalized hydration strategy. Some athletes use body weight measurements to tailor their fluid intake, replacing approximately 16-24 ounces (0.5-0.7 liters) for every pound (0.45 kg) lost during exercise.
Hydration After Resistance Exercise
- Rehydrate: Drink about 20-24 ounces (0.6-0.7 liters) of water for every pound (0.45 kg) of body weight lost during the exercise.
- Include Electrolytes: If you've been sweating heavily or exercising in hot conditions, ensure you also replenish electrolytes with either a sports drink or foods high in sodium and potassium.
Additional Tips
- Plan Ahead: For long-distance events like marathons or triathlons, plan your hydration strategy in advance, considering where water stations will be located.
- Practice in Training: Test your hydration strategy during training sessions to understand how your body responds and to avoid gastrointestinal discomfort on race day.
- Listen to Your Body: Be mindful of signs of dehydration (such as thirst, dry mouth, or dark urine) and overhydration (such as bloating or feeling overly full) to adjust your intake accordingly.