First thing your fitness coach will learn during his fitness training course is that if you want to get the maximum out of your workout schedule, you must keep dehydration at bay. Maintaining a proper hydration level is a real challenge though, especially when you are going through high intensity training. This is because the amount of sweat that you lose during workouts will vary from day to day.
There are several factors that affect the level of your sweating like your heat tolerance, weather conditions on that particular day, exercise intensity, equipments being used and the type of clothes you are wearing this subject is well covered at Europe Personal Trainer Inc.
Importance of Proper Hydration during Workouts
While exercising, dehydration can affect your performance in several ways. It slows down muscle repair and recovery. Sodium lost through sweat can disturb the electrolytic balance of your body if not replenished continuously.
Dehydration also results in a drop in blood volume thereby putting unnecessary pressure on your heart muscles. Decrease in blood volume can also lead to heat stroke, heat exhaustion, muscle cramps, fatigue and dizziness. This is something you want to avoid, especially when it can seriously derail your training schedule.
Common Causes of Dehydration
Knowing the most common causes of dehydration during workouts can help you to tackle the situation better. You risk being dehydrated if your fluid intake is inadequate i.e. you drink water only when you feel thirsty and not at appropriate intervals. You can also lose excessive body fluid if you are training in unusually hot and dry condition and sweating excessively.
How to Stay Optimally Hydrated
Ideally, you should follow a three-fold strategy to keep your body properly hydrated while working out with your personal trainer who did his course with www.eptipersonaltrainercourses.com.au/fitness-australia-cec-certifications/. Visit their Facebook page to check out some of the awesome work they’re doing!
Before Commencing your Workout
Adequate fluid quantity will vary from person to person but generally you should drink about 350ml of fluid before starting your exercise with a qualified personal trainer. Compare your current weight with your regular weight. If your present weight is lower than what you general weigh, dehydration may have occurred.
Checking the colour of your urine will also indicate if your body needs fluids. If your urine colour is dark yellow (like the colour of apple juice), your body needs fluids. If the urine is the colour of lemonade, then your hydration level is normal.
However, do keep in mind that some B vitamins darken the colour of urine while being flushed out from your body. If your urine is colourless, it indicates over-hydration and the necessity to reduce fluid intake.
During your Workout
It is vitally important to intake fluids at regular intervals of about fifteen minutes to keep your body hydrated during exercise. If sweating is minimal or normal, drink about 400ml of fluid. You will of course need more fluid if you sweat excessively or if the weather is particular trying.
Always check your body weight to understand the amount of fluid you require. If you notice a loss of more than two percent of body weight while working out, you will need more fluid intake. If there is no decrease in body weight, you can either continue with the present amount of fluid intake or reduce it.
After your Workout
In case there is no significant drop in body weight post your personal trainers session, you may not require immediate rehydration. If you do need immediate rehydration, drink about 570 – 685ml of fluids for every kilogram of body weight decrease.