Practical Tips for Better Hydration

Without proper hydration, your body fails to function optimally. That means you won’t get the most out of your private yoga sessions or customized workout plans.

what does water do for you?

If you lose a little as two percent of your body weight through sweating, your blood volume drops and your heart must work harder to circulate blood. You place yourself at risk for cramps, fatigue and injury. The tissues of your body also need water. Without it, your tissues are no longer supple, which may ultimately lead to injuries.

Those who don’t sweat a lot are still at risk for dehydration and its ill effects. An article in the Journal of Nutrition indicates that mild dehydration results in an inability to concentrate, tension, and changes in mood and a lack of motivation.

Secondly, most people must run more than thirty miles before losing a pound of fat. If you find yourself dropping weight immediately after workouts, you’ve likely lost water, not fat. Those fluids must be replenished.

Lastly, proper hydration promotes organ function. Your brain is clearly important. Your kidneys, which flush out toxins, must also stay hydrated to prevent the buildup that leads to chronic disease and illness. The transport of oxygen to your blood, cell repair, and reproduction also rely on hydration. These functions are vital for the active and sedentary alike.

General Guidelines for Fluid Needs During Exercise

Specific, personalized fluid recommendations are available through our Personal Wellness Advocate program. In the interim, most athletes can use the following guidelines as a starting point.

Hydration Before Exercise

  • Drink about 15-20 fl oz, 2-3 hours before exercise
  • Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.

Hydration After Exercise

  • Weigh yourself before and after exercise and replace fluid losses.
  • Drink 20-24 fl oz water for every 1 lb lost.
  • Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

The Personal Wellness Advocate program at Deeply Rooted Wellness + Yoga pairs you with a registered dietician to monitor your nutrition and hydration. The dietitian collaborates with your private yoga teacher and other wellness experts to ensure that you are reaching your fitness goals safely for lasting results!

For more information on our Personal Wellness Advocate, In-home Private Yoga, or Virtual Yoga program, contact us.

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