It doesn’t matter how many hours you train – if you’re not properly hydrated, you’re not going to perform as well. Only a well-hydrated body can stretch to its potential. It’s that simple.
BEFORE EXERCISE
Starting exercise in a hydrated state will reduce the risks of becoming dehydrated and therefore impairing performance. If you make sure you consume fluids regularly throughout the day, this can make a real difference.
DURING EXERCISE
Many factors can influence your ideal fluid intake: your individual sweat rate; duration and intensity of exercise; environmental conditions. Monitor your fluid losses by weighing yourself immediately before and after exercise. If you’re losing 2% of your body mass or more, you’re dehydrated.
Drink larger volumes of fluid early in exercise and continue to ingest fluid throughout (little and often: ~ 150 ml every 10-15 min).
AFTER EXERCISE
After exercise, you need to replace both the fluids and minerals lost in sweat. Water is not the ideal way to hydrate yourself post -exercise, as it stimulates high urine flow and reduces thirst. If you need to restore your fluid balance, a drink containing sodium – the primary mineral lost in sweat – will help the retention of ingested fluids and stimulate your thirst.
Consume 1.5 litres (L) of fluid for each kg of body mass lost as sweat. Consume the fluid over time as opposed to all at once. Isotonic sports drinks are popular options.
SEE THE RESULTS
Careful management of your hydration can affect you on several levels, both mental and physical.
Concentration
Make sure your body has the fuel it needs, or you’ll lose your focus.
Precision
Fatigue affects balance and muscle control. Powerade ION4 contains essential minerals that are vital to keep your body hydrated and carbohydrates to fuel your muscles and brain.
Motivation
The dreaded “wall” isn’t just a story: it’s a function of your body’s chemistry. Maintain your fuel reserves and you’ll fight fatigue, both mental and physical.
Reflexes and Speed
As you burn up fuel reserves, your reaction speed and muscle response suffers. You can delay this effect by staying hydrated with Powerade ION4’s combination of fluid, minerals and carbohydrates.
This information is not medical advice and should not replace consultation with your health care provider or nutritionist before starting a new exercise program or eating plan.
