Q: Can you tell me the best way to stay hydrated during a long workout? I
usually do 1 hour/cardio and 1 hour/weights at a time.
A: Staying hydrating during your workouts will improve performance and recovery, so it's great to see you concerned about your hydration status.
First, be sure to go into your workout well hydrated. This means drinking water throughout the day and drinking 8-12 ounces a few hours before working out. Everyone's specific water needs are different, but aim for 8-10 cups of water daily, possibly more if you sweat a lot when exercising.
Second, stay hydrated during your workout. For exercise lasting an hour or less, water is the best choice for hydration. Drink as often and as much as you can tolerate, especially if you're sweating a lot. If you're running and a lot of water in your stomach isn't tolerable, take small sips every 10-15 minutes. A general guideline would be to aim for 8-16 ounces of water per hour workout.
If your workout lasts longer than an hour, then a sports drink is recommended. This will provide hydration as well as carbohydrates, which are depleted around this time and need to be replenished. Also, the electrolytes will aid in carbohydrate absorption.
Hope this helps you stay hydrated. Keep up the good work.
Kate Weber
Registered Dietician and Marathoner
Nutrition
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| ASK A QUESTION |
QUESTION ARCHIVE:
Hydration
Wellness
Recovery
Strength
Energy
Q: How can I have more energy for an early morning workout?
A: Get enough sleep (7-8 hours) - If you're not getting this much sleep, try going to bed 15 minutes earlier tonight and for the rest of the week. Next week, go to bed another 15 minutes earlier, and continue the pattern until you're getting 7-8 hours of sleep at night.
Fuel up - Eat a carbohydrate snack before your workout. Carbohydrates are needed to fuel your muscles, so choose something high in carbohydrates but not too high in fat or protein (these take longer to digest and may make you feel sluggish). Try graham crackers, banana, half bagel, bowl of cereal, yogurt, or 100% fruit and/or vegetable juice.
Hydrate - Drink water or sports drink before and during your workout. Remember to stay hydrated throughout the day as well.
Kate Weber
Registered Dietician and Marathoner
A: Get enough sleep (7-8 hours) - If you're not getting this much sleep, try going to bed 15 minutes earlier tonight and for the rest of the week. Next week, go to bed another 15 minutes earlier, and continue the pattern until you're getting 7-8 hours of sleep at night.
Fuel up - Eat a carbohydrate snack before your workout. Carbohydrates are needed to fuel your muscles, so choose something high in carbohydrates but not too high in fat or protein (these take longer to digest and may make you feel sluggish). Try graham crackers, banana, half bagel, bowl of cereal, yogurt, or 100% fruit and/or vegetable juice.
Hydrate - Drink water or sports drink before and during your workout. Remember to stay hydrated throughout the day as well.
Kate Weber
Registered Dietician and Marathoner
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