Summer Hydration

Last week we discussed hydration and this week we are going to revisit the topic because with summer just around the corner it is so important to your fitness & well being.

Yesterday on the Coffs Coast Health Club facebook we asked the question:  During one hour of vigorous exercise, how much fluid do you think the average person loses?

A. One Teaspoon

B. One glass

C. Half a litre

D. One litre



For all of those who answered ‘D’, Congrats!


That’s right – we lose up to one whole litre of fluid per hour. But while it’s very important to drink water while exercising, it’s just as important to stock up on fluids before and after exercise too.

Start paying attention to your fluid intake 2-3 hours before you exercise. Drink 2-3 glasses of water during that time and then drink another glass immediately before you start exercising.

Without this extra water, your muscles dehydrate. Muscle movement depends on how hydrated you are, so if they’re dry, they won’t work as well and your workout won’t be as productive as you’d like.

Once you start exercising, keep drinking. A good rule of thumb is to drink one glass of water every 15-20 minutes. Keep a water bottle with you. Take breaks to head to the tap. Do whatever it takes you keep yourself hydrated.

Even when you’re done exercising, you need to keep replenishing your fluid levels. It’s recommended you drink another 2-3 cups within two hours of finishing exercise. Then drink water regularly afterwards.

The more you drink before, during and after exercise, the more productive your workout will be. Do your body a favour and replenish the fluids your body is losing while you work out. Your muscles will thank you later.



The Heart Research Institute



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