It’s supposedly so easy: stay hydrated with plenty of fluids and enjoy the resulting energy to perform at your best.
Yet, managing pre-race hydration effectively is more complex than simply downing endless amounts of water. For many athletes, as well as those who enjoy casual exercise, pre-exercise hydration often goes wrong when they chug indiscriminately.
Indeed, by causing the body to lose more fluids than it has taken in, dehydration drags performance down. But if you overcompensate by drinking too much, you will run into trouble. Ironically, those that do often find themselves battling hydration-related issues mid race have overdone it beforehand.
To stay hydrated correctly, you need to take a balanced, multi-faceted approach, one that combines water intake with other fluids and also incorporates food.
Given that every part of your body needs water to function effectively, proper hydration before a workout paves the way to peak performance come game day. Given that fluid loss accelerates during exercise, not drinking enough the day before or the morning of exercise will lead to low energy levels and dehydration.
From managing your body’s temperature to lubricating joints, water supply has a direct impact on the body’s ability to motor along during strenuous exercise.
To get your water levels right and perform at your peak, there are numerous symptoms of dehydration that you should look out for before exercise.
To avoid incurring these symptoms and subsequent problems associated with them, thinking about and planning your pre-exercise hydration is essential.
Research has proven that tea works just as effectively at keeping the body hydrated as water, all the while distributing some powerful antioxidants across the body.
Incorporating a daily cup of green or other herbal tea into your daily routine is a great pre-training hydration habit.
When considering a fluid solution that both hydrates and energizes before exercise, don’t overlook beet and tart cherry juice.
The improved blood flow that comes with beet and tart cherry juice consumption is ideal for pre-exercise hydration as it ensures an efficient supply of oxygen to muscles and strong blood flow throughout the body.
It’s also possible to get a good intake of our daily water requirements through food.
Examples include celery, watermelon, cucumber and strawberries, which all carry high water content. Just like tea and beet and tart cherry juice, these foods flood our bodies with crucial nutrients and vitamins, as well as keeping us hydrated.
As with any strategy designed to optimize performance, a multi-pronged approach to hydration, once that includes water, tea, and smart food, will deliver the best results.
Age, gender, weight and height all influence just how much you need to drink the day before and morning of strenuous exercise. Weather and workout intensity also matter, so there is no scientific rule to follow.
Keep it simple; the day before your next run, race, swim or gym session, stay hydrated through a regular supply of fluids, and make sure you’re not overdoing it by monitoring urine color. A faint yellow, not clear, is the goal.
Make sure you’re not just relying on water; turn to some tea, BeetBoost and water-laden fruits for a varied supply and additional kick of nutrients.
As for the morning of exercise, skip the coffee and have a cup of green tea.
If you’ve got hours to spare before training or competition, drink up to 20 ounces of water a few hours before you start. Top that off with a serving of BeetBoost 30-60 minutes before you launch, and you’ll be well placed to race clear of the rest.
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