The Importance of Hydration After an Intense Workout

Staying hydrated during a particularly grueling workout positively impacts your physical and cognitive performance. When you properly fuel and hydrate your body, you'll get the most out of training and prevent dehydration-related health issues. When most people think of hydration, they usually just think about drinking enough water or IV therapy. However, there are several other ways to stay hydrated and healthy, no matter how hard you train.

The Impact of Intense Physical Exercise on Hydration Levels

When you work out, your core temperature increases, and your body loses fluid as you sweat and breathe. This loss often exceeds the fluid you consume through food and drink. As you lose fluids, you also lose electrolytes, which are essential minerals that promote healthy cell functioning.

Your body is made up of nearly 75% water, which means it's important to adequately replace it during and after your workouts. Electrolytes and carbohydrates are essential to healthy cell functioning. However, striking a proper balance is important, as too many carbohydrates can slow rehydration and delay recovery after an intense workout.

What Are Some Examples of Intense Workouts?

High-intensity workouts are those that cause a significant increase in heart rate. If you find it impossible to hold a conversation while working out and are breathing hard and fast, then you are likely engaging in intense exercise. Some examples of high-intensity workouts include:

• Kickboxing

•  Running

•  Circuit training

•  Playing football

•  Jump rope

When you engage in high-intensity workouts like these, you need to make sure you're properly hydrated before, during and after training.

How To Fuel and Hydrate Before an Intense Workout

A few hours before your workout, make sure to eat a healthy, low-fat meal that includes carbohydrates and protein. Some good choices include wheat pasta, chicken, oatmeal, eggs, nuts and fruit. Ensure that you're staying hydrated by carrying a water bottle throughout the day and sipping from it frequently before you hit the gym. Other options to help you hydrate before an intense workout are low-fat milk or 100% fruit juice.

Staying Hydrated During Your Workout

If you know your workout will last less than 60 minutes, you likely won't need additional fuel. However, you should still take frequent water breaks. If your workout typically lasts longer than an hour, you can prevent fatigue and maintain energy levels by keeping a carbohydrate-rich snack on hand. Although water is the preferred beverage of choice, longer, more intense workouts may deplete your electrolyte reserves. In these situations, a sports drink may be optimal. Be sure to drink between four and six ounces of fluids every 15 minutes during your training session.

Replenishing Your Hydration Levels After Working Out

To maximize recovery, fuel up with healthy carbohydrates and protein. You should also replenish your fluid levels with at least 16 to 24 ounces of water for each pound of water you lose through sweat. By consuming enough fluids, you can cool down your core body temperature and prevent dehydration headaches and other symptoms. Another way to rehydrate is by consuming fruits and vegetables rich in water, like cucumbers, watermelon and strawberries.

Simple Techniques To Stay Hydrated

It is impossible to out-train poor hydration and nutrition. When you improperly fuel and hydrate your body, your risk of injury and dehydration increases. Fortunately, there are many other ways to stay hydrated besides just drinking water.

•  Use sunscreen - When you get sunburned, fluids are drawn to the skin's surface, which may lead to dehydration. By wearing sunscreen, you can prevent sunburn and protect your skin.

•  Enhance your water with electrolytes - Electrolytes ensure that the fluid within your cells is balanced. Consider drinking electrolyte drinks during periods of intense training. Be mindful, however, that many of these drinks are high in sugar, so drink them in moderation.

•  Go to the spa - Spa hydration services such as IV therapy can help replenish fluids and deliver electrolytes and vital nutrients directly into your bloodstream. These services are widely available at wellness centers and med spas.

•  Avoid alcohol and soda - Alcohol and soda can quickly dehydrate you, so try to avoid both or drink them sparingly.

•  Set reminders - Consider purchasing a water bottle that features hydration goals written on the side or set several alarms throughout the day, reminding you to drink up.

Remember, if you feel thirsty, you're probably already dehydrated. It is difficult to rehydrate your body quickly, so the best thing to do is to prevent dehydration by sipping on fluids throughout the day. By setting a hydration goal, starting your intense workouts already well-hydrated and replenishing fluids lost after strenuous exercise, you can improve your physical performance and recover quickly.

Written by Taylor McKnight, Author for LIVE Hydration Spa