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Nutrition & Fitness Tips

Are You Making These Common Hydration Mistakes?

Are You Making These Common Hydration Mistakes?

What's your approach to nutrition? It depends on your fitness goals. Guys looking to bulk up and build lean muscle needs lots of protein and tons of calories. Ladies who want to tone and sculpt while losing weight need protein but with reduced calories.

In the end, each person is unique. You need a good diet, a solid workout routine, and the best muscle building supplements. But what about hydration? What approach should you take? And what effect can your hydration habits have on your fitness results? 

Hydration Matters

You already know your muscles need plenty of protein and other nutrients to grow and recover. But they depend on water too. In fact, your entire fitness plan can go haywire if you don't take hydration seriously. 

As you sweat, your body loses water. During a normal workout session at the gym, you shouldn't need very much water. You should have water on hand and be able to sip on it whenever you need to. But don't go crazy either. Drinking too much water can cause stomach trouble. 

High intensity workouts - like long runs and other strenuous aerobic activity - work up quite a sweat. You need to make sure you're hydrating regularly. You're also losing electrolytes and salts here. Consider using a supplement that supplies those essential nutrients during your workout.

Everyone reacts differently to drinks and supplement mixes. Test them out during a light workout before using them during an intense session. 

Daily Hydration 

It's not just about staying hydrated during your workout. You also need to make hydration part of your daily life. That means drinking plenty of water everyday. 

Not a big water drinker? Think it's too boring and tasteless? No worries. There are easy ways to build your fluid intake. And it doesn't even have to be water all the time. 

  • Green tea. Hot or cold, green tea makes a nice change from just water. Try to acquire a taste for it without sugar - adding sugary drinks to your diet is a bad plan. If you can't stomach it plain, sweeten your weight loss tea with honey instead.
  • Carry your water bottle. Everywhere. Refill whenever you can. Marry the thing. Having the bottle by your side at all times will help you remember to drink more water. 
  • Drink before you get thirsty. If you wait until you’re thirsty to drink, it’s already too late. It’s better to steadily hydrate throughout the day. This is even more important if you’ve already been to the gym or are planning on a workout later in the day. 

How to Hydrate for Your Workout

To get the most out of every workout, follow this research-backed plan for hydrating before, during, and after exercise:

  • Before: Drink 16-20 ounces of water or a sports drink about four hours before your workout. Then, 10-15 minutes before you start exercising, drink 8-12 ounces of water. 
  • During: If your workout will last for one hour or less, drink a maximum of 8 ounces of water every 15 minutes. If you will be working out for longer, drink a maximum of 8 ounces of sports drink every 15 minutes. Don’t overdo it - over hydration can lead to serious problems. 
  • After: The goal is to correct your water losses within 2 hours of finishing your workout. Do this by drinking 20-24 ounces of water for every pound of water weight you lost. 

Smart Hydration, Better Results

Stay hydrated everyday to see the best results from every workout. Use the best muscle building supplements to see bigger gains. You’ll be able to make your fitness plan a complete success. 

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