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Hydration is key.

Fly Feet Running Soma Water Bottle

I’m going to preface this post by recommending that you locate a glass of water right now. 

 

As winter approaches we need to talk about proper hydration. It is that time of year where we are no longer constantly sweating and in search of a water oasis around every corner, which can make it more difficult to remember to stay hydrated. We all know we’re supposed to drink water, but there is so much more information out there as to why water is key to a healthy lifestyle and to performing your best in the studio. Here are a couple questions we want to answer for you.

 

How much water should I drink?

 

We recommend that you drink your body weight in ounces of water every day. Hydration is really important in general, but there are many specific benefits that can help with performance and recovery. If you wake up feeling stiff or sore, drinking water is a game changer. Our tissue needs water in order for the lymphatic system to really work efficiently.

 

How about before a workout?

 

In preparation for a workout it is ideal to drink 2-3 cups of water with a pre-training meal (which should be consumed 3-6 hours prior to the training session). Electrolyte supplements are not necessary when we drink water with food. We then want to drink 6-8 ounces every 30-45 minutes AFTER your meal leading up to the workout. 

 

Should I drink room temp or cold water?

 

As you prepare for a workout it is ideal to drink room temp beverages because they are slower absorbing and will actually help maximize the nutrient absorption of your pre-training meal! Conversely, you want to drink cold water during a workout and in your acute recovery phase (within 30 minutes of training). Cold fluid is absorbed faster, speeding up the recovery process.

 

Does it help if I chug a bunch of water right after my workout?

 

For maximizing acute recovery it is best to consume a few ounces every 5 minutes or so over the 30 minute span post-training so try to avoid the chug :) This will help replace fluids lost from thermoregulation (maintaining core body temp) during training and help normalize body systems.