I talk a lot on my blog about pre- and post-workout fueling but I feel like I maybe haven’t said much about hydration. And that’s a shame because hydration is incredibly important. Not being adequately hydrated can limit your stamina and endurance during your workouts…and we don’t want that. Not only is the fluid aspect of hydration important but, depending on your workout length and intensity, you may need to replace electrolytes as well.
So let’s talk HYDRATION. When you sweat, you lose fluid AND electrolytes. So you’ve got to replace them right? Right. How do you know when to replace electrolytes? Well, if you’re working out for more than an 45-60 minutes or at a very high intensity…you’ll probably need to be replacing electrolytes. One thing you can do to find out how much fluid you’re losing (and need to replace) is to weigh yourself before and after exercise to see how much sweat you’ve lost in pounds. During activity you can lose 8-16 ounces of fluid in sweat (1/2-1 pound) per hour. For every pound of weight loss during exercise you should be drinking 16-24 ounces (2-3 cups) of fluid to replace it. When you sweat you also lose sodium, potassium and magnesium…this means you may need need to be drinking more than just water. Having a workout drink that replaces electrolytes is key if you plan having a long and/or high intensity workout. If your electrolytes get too low, it can cause nausea and an upset stomach, headaches, fatigue and muscle cramps…all of which can limit you workout. Have I convinced you of how important hydration is yet? Hopefully!
Here are a few basic tips for staying adequately hydrated.
So what products should you choose when it comes to hydration? A lot of sports drinks are loaded with sugar. Not an ideal choice. Good news. Gnarly has come up with an awesome hydration drink so that you can stay hydrated without all the added sugars and other unwanted ingredients. Yep. Gnarly Hydrate has the electrolytes (sodium, potassium and magnesium) you need AND 72 trace minerals and B vitamins for energy so that you can stay focused on your workout…not on how dehydrated and tired you’re feeling. They have 4 awesome flavors…Orange Pineapple, Passion Fruit, Raspberry and Ruby Red Grapefruit, so you’re sure to find at least one that you love.
Just like other Gnarly products, they are all-natural with no artificial ingredients. Each serving has only 30 calories so it won’t add too much to your daily caloric intake and only 1 gram of sugar! Compare this to 20+ grams found in most other hydrating sports drinks. Overall, Gnarly Hydration is a great way to stay hydrated. Low calorie, low sugar and full of electrolytes and vitamins and minerals, what more could you ask for?