Hydration is so important pre-workout, during and after workout or competition. The goal is to maintain fluid balance so your body will perform at its best. This goes for anyone that exercises; whether you participate in recreational sports, a daily exerciser from light to intense exertion or even a professional athlete. There are many sports drinks on the market to choose from but why not make your own healthier version. I've included three different types of drinks and when to use each one. First, here are a few tips for hydration:
Pre-exercise
- Be fully hydrated
- 2-3 ml per pound of body weight at least 4 hours before session
During exercise
- Replace sweat loss
- Provide a source of energy
- Aim to replace 80% of sweat loss while exercising
Post exercise
- Post exercise rehydration vital
- 1 hour or more of intense exercise needs hydration during and immediately after
*Average person losses 1 liter (33 oz.) per hour workout
Signs of Dehydration
- Dizziness
- Dark Urine
- Low/no urine output
- Dry/sticky mouth
- Weakness
- Headaches
- Upset Stomach
*As low as 2% dehydration can impair performance, 7% can cause hallucinations.
You can get an idea of how hydrated you are by looking at your urine color. Lighter is best, but dark is severe dehydration. Compare to the chart below:
Here are the three different types of drinks and when to use them. I've included a recipe for each type of drink so you can make your own and it's super easy! If you purchase fruit juice at the store, please read the ingredient list carefully, make sure it is organic and unsweetened, make sure there is no added sugar, food color or other additives. If you have a juicer, then you can juice your favorite blend of fruit.
Hypotonic - Thirst quencher, absorbed quicker than water and better for rehydrating. These are ideal for recreational sports or less strenuous workouts. These typically have less than 4g sugar (carbohydrate) per 100ml.
8.5 oz (250ml) fruit juice (i.e, apple, orange, pineapple, pomegranate, cherry, etc.)
25 oz (750ml) water
1/4 tsp of salt (use himalayan or sea salt)
Isotonic - Thirst quencher and provides energy, absorbed the same as water. These are ideal for endurance sports. These typically have 4g-8g of sugar (carbohydrate) per 100ml. They provide fuel, sodium and hydration to our bodies which is what is needed after 60 minutes of workout.
16.9 oz (500ml) fruit juice (i.e, apple, orange, pineapple, pomegranate, cherry, etc.)
16.9 oz (500ml) water
1/4 tsp salt (use himalayan or sea salt)
Hypertonic - Supplies energy, absorbed slower than water. These are ideal for long duration exertions. These are higher in carbohydrates which is typically more than 8g sugar per 100ml. These can be used 30-60 minutes before training and immediately after. The intent for these is to provide energy and may be used for athletes that find that they need more energy during training or competition. Do test these before a competition, as some people's stomachs can't handle that higher carbohydrate/sugar before a training session.
13.5 oz (400ml) fruit juice (i.e, apple, orange, pineapple, pomegranate, cherry, etc.)
34 oz (1 liter) water
1/4 tsp salt
Enjoy! This will save you a lot of money and you won't be drinking any unnecessary chemicals that have been reported to be in the store bought sports drinks. And the bonus is that you can customize your drink to your taste and to your workouts if they vary during week.