Proper hydration is critical to making the most of your workouts whether it be going for a run, lifting weights, or knocking out a quick interval training session.
But, how do you go about being “properly” hydrated?
Should you drink water before your workout, during your workout, and/or after your workout?
And, is water alone enough to stay hydrated or should you invest in one of those fancy, sugary sports drinks?
That’s exactly what we’re going to discuss today.
Why Hydration is Important for Exercise & Recovery
Hydration refers to the body’s process of absorbing water into our bodies, and water accounts for ~⅔ of our body.
Having the right amount of water in our body helps regulate body temperature, lubricates joints, removes waste, encourages focus/productivity, and supports muscle function, all of which are essential for optimal performance and recovery.
Even slight dehydration (as little as 2%!) can lead to fatigue, muscle cramps, dizziness, confusion, and difficulty concentrating.[1]
However, consuming water is just one part of achieving optimal hydration. Your body also requires electrolytes to maintain appropriate fluid balance.
What Is an Electrolyte?
Electrolytes are electrically charged ions that help the body function properly. They assist in maintaining fluid balance, heart rhythm, neural activity, and muscle contraction/relaxation.
The major electrolytes in the body are:
- Sodium (Na+)
- Potassium (K+)
- Magnesium (Mg2+)
- Calcium (Ca2+)
- Phosphate (HPO42-)
- Chloride (Cl-)
- Bicarbonate (HCO3-)
When we sweat, such as during a tough workout, our bodies lose water and electrolytes, primarily sodium, potassium, calcium, and magnesium (Mg2+). Sodium is lost in the greatest quantities and has the most significant impact on the body’s fluid balance. This is the reason most sports drinks are biased to sodium over other electrolytes.
Do I Need Post-Workout Electrolytes?
Possibly.
You see, there is no one-size-fits-all answer.
The intensity and duration of your workout as well as your food and fluid intake will influence whether you need to consume post-workout electrolytes or just have a few sips of water.
For instance, if you’re performing an hour-long resistance training workout outdoors in the dead-heat of summer, you will have very different hydration needs than performing a 30-minute yoga workout in an A/C-controlled yoga studio.
In the workout case, you will (in all likelihood) be dripping in sweat, which means you’ll want to replenish both water and electrolytes (not to mention have a post-workout protein shake like 1UP Clear Protein or 1UP Whey Protein). In the yoga case, you may not sweat all that much and can likely get by having a few sips of water and a meal.
The Best Way to Stay Hydrated
So often, we think of hydration strictly in the “peri-workout” window -- pre, intra, and post-workout. But, hydration is really a day-long process. Consuming some electrolytes before and during your workout are fine, but you can’t neglect the importance of the foods and fluids you eat and drink throughout the rest of the day.
With that in mind, make sure that you’re consuming electrolyte-rich foods during the day, including lean proteins, fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy fats as these naturally contain essential electrolytes as well as important vitamins, minerals, amino acids, and antioxidants.
And remember, the “optimal” electrolyte intake timing for you will depend on a variety of factors, such as the type and duration of your workout, the environment in which you’re exercising, and your individual preferences and physiology.
Here are a few hydration tips to consider:
- Before a workout (or competition), electrolytes may be helpful to prepare your mind and muscles for exercise as well as the impending loss of electrolytes and fluids that will occur during the workout (or competition).
- Consuming electrolytes during particularly long or intense physical activity may help maintain evenly balanced fluid levels.
- Replenishing electrolytes after a workout helps restore what’s lost in sweat, particularly if you’re a heavy sweater and/or training in a hot environment.
What about sports drinks from the grocery store / gas stations?
The main issue with the mass consumption of “sugary sports drinks.” These beverages were originally developed for high-level, competitive athletes that were pushing their bodies and minds to the limit. Athletes like this burn through thousands of milligrams of sodium per day and liters of water.
Unfortunately, average person realized these sugary, salty concoctions tasted really good and started drinking them as well. BUT, they weren’t spending hours and hours exercising like professional athletes. This resulted in hundreds and hundreds of excess calories consumed and (likely) weight gain. Excess sodium intake is also a concern as most people get far too much sodium at the expense of the other electrolytes due to consuming ultra-processed foods.
This is why we endeavored to develop a superior electrolyte supplement -- one that is sugar-free and contains a more balanced profile of essential electrolytes. 1UP Hydration Plus includes four specifically-dosed electrolytes in sodium, chloride, magnesium, and potassium. In addition to these four vitally important minerals, every serving of 1UP Hydration Plus also contains essential B-vitamins to support energy production, antioxidants, and hydration aids including coconut water powder and the amino acid taurine.
Click here to learn more about 1UP Hydration Plus and how it can benefit your performance, productivity, recovery, and results.
References
- Judge LW, Bellar DM, Popp JK, Craig BW, Schoeff MA, Hoover DL, Fox B, Kistler BM, Al-Nawaiseh AM.Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. J Hum Kinet. 2021 Jul 28;79:111-122. doi: 10.2478/hukin-2021-0065. PMID: 34400991; PMCID: PMC8336541.
