One of the most common things that happen regardless of workout experience is sweating. We always hear “oh that was a great workout, I really sweated a lot, “but do we know what actually causes our bodies to expel sweat? Better yet, how do we replenish what we’ve lost due to grueling workouts and why is it important to do this, especially during the hot summer months? Staying hydrated and replacing lost fluid is essential to maintaining temperature regulation and maximizing performance.
Start off by drinking 16 ounces of water hours before your workout so that you are well hydrated. Once you’ve started your workout, keep an eye out for your “sweat rate.” Your sweat rate is simply the amount of water weight lost in a typical one hour workout with the addition of fluids replenished during.
To calculate this you weight yourself before and after your workout:
- Subtract your post-workout weight from your pre-weight
- Then add the amount of fluid you drank during
- Example, if you lose 1lb during an hour workout and consume 8 ounces of fluid your sweat rate is 24 ounces (16 ounces lost + 8 ounces consumed). So you should drink 6 ounces every 15 minutes to ensure that you meet your fluid deficiency.
Knowing what to drink is just as important. Stay away from sodas, juices and energy drinks because of the high concentration. They do not absorb quick and will have your stomach very upset with you… no pun intended!
One of my favorite intra-workout drinks is Beast Sports BCAA 2:1:1. Besides the amazing taste (trust me Tropical Breeze is KING) it is a great way to replenish with BCAAs, tart cherry powder and more during a rigorous workout. It’s perfect to use in the heat and during the summer. I mix 1 scoop with 12 ounces of water and start sipping 15 minutes into my workout. This allows me to train harder and sustain my intensity knowing that my body is properly hydrated. Water is also a main staple for hydration. Sixty-four ounces is a great target for consumption throughout the day and will help replace fluids lost during daily activity.
You have to treat your body like your car and look for warning signs that something is wrong. Your “check engine light” will come in the form of thirst, dry mouth, muscle cramps, dizziness and even heat exhaustion. Stay hydrated and your body will be firing on all cylinders.
It’s even easier to stay hydrated with BCAA 2:1:1 with the Beast Sports 4th of July sale! You can save 30% on all products, plus you get the new Beast flag shirt when you spend $50! It’s as simple as that.
Stock up, stay hydrated and make the most of your summer workouts!