Pause for Water! How to Properly Hydrate During Your Workout

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It’s no secret that staying hydrated is essential for optimal health, but it becomes even more vital when you’re exercising! Let’s talk about how you can properly hydrate during your workout. 

Whether you’re hitting it hard at the gym, going on your daily run, or just doing your go-to at-home workout, staying on top of your hydration levels is an absolute necessity. 

Water plays a major role in our overall wellness. It regulates temperature, ensures our organs are functioning normally, delivers nutrients to the body, maintains joint lubrication, and much more! 

Of course, there’s also a major risk associated with not drinking enough water: dehydration. When your body is dehydrated, it isn’t able to properly cool itself via perspiration. You may experience nausea, muscle cramps, lightheadedness, and weakness – among other symptoms. As far as your workout performance goes, it also can cause muscle fatigue and affect your coordination. 

In order to avoid dehydration and stay healthy, you’ll want to make sure you adequately hydrate during your workout. Below, we’ll go over exactly how you should be managing your water intake to hit your athletic goals! 

How Much Water Should You Drink on a Daily Basis?

First, let’s talk about how much water you should be drinking day to day. According to Mayo Clinic, in order to replenish the body’s water supply, men should be drinking about 15.5 cups of fluids, while women should be drinking 11.5 cups. 

Of course, you’ll want to consider other external factors that may be affecting your water supply. For example, if you’re in a hot weather environment and sweating more than usual, you’ll want to increase your water intake. The same can be said about exercise, which leads us to our next point!

How Much Water Should You Drink During Your Workouts?

The body can lose approximately a quart of water (that’s four cups!) during one hour of exercise. It may lose even more, depending on the temperature and workout intensity.

In order to keep your body in tip top shape, you’ll need to ensure you’re hydrating before, during, and after your workouts. The American Council on Exercise has some recommendations to help you keep up with your water intake. 

The organization recommends drinking 17 to 20 ounces of water two hours before your workout. During your workout, you’ll want to drink 7 to 10 ounces approximately every 10 to 20 minutes. Finally, after your workout you should drink 16 to 24 ounces for each pound of body weight that was lost after exercise. 

Following these rules will ensure you feel your best during and after you hit the gym. Most importantly, they’ll also help you avoid dehydration!

What to Look For When Picking the Perfect Workout Drink

In addition to plain water, you can also increase your fluid intake by drinking a sports drink. These types of drinks will help quickly rehydrate the body, replenish electrolytes, metabolize carbs, and support the muscles. 

Of course, there are a ton of options out there, so picking the best formula is key! The most effective sports drinks contain antioxidants and nutrients that support the body. High-quality formulas will contain sodium and potassium, which are essential for increasing electrolyte levels. 

Keep in mind that many formulas on the market are also loaded with sugars. You’ll want to make sure to steer clear of these options!

If you’re on the hunt for the perfect workout companion drink, try our Superfood Tabs, which come in three flavors: Mixed Berry, Peach Mango, and our new Strawberry Lemonade!

Our sugar-free, low carb, and low calorie Superfood Tabs are formulated with 15 natural superfoods that boost energy levels and improve overall health. Plant-based superfoods include elderberry, pomegranate, ginger root, chlorella, and more! The tabs also contain sodium and potassium, which ensure your body gets the electrolyte replenishment that it needs. 

One tab can be mixed with 16 to 24 ounces of water. This creates a superfood-packed drink that replenishes and deeply hydrates the body as you exercise! Added bonus: every flavor is super delicious, making it even easier for you to meet your hydration needs.

Anyone looking for extra support during their workout should try our Peach Mango or Strawberry Lemonade flavors. These Superfood Tabs are made with 100 milligrams of caffeine, which gives you that healthy boost of energy to tackle your athletic goals!

Ready to optimally hydrate during your workout? Place an order for Superfood Tabs today! 

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