Water | Hydration During Workouts
What’s the deal with Gatorade?
Why it works:
Gatorade and similar drinks are very convenient to grab just about anywhere.
They taste pretty good.
They contain electrolytes which can be important.
How to level up:
Limit Gatorade for long (more than an hour) of intense physical activities. Water will typically suffice otherwise.
Try coconut water instead of Gatorade.
Make your own electrolyte drink - Recipe here. Alex drinks a version of this most days.
How much water should I drink during a workout?
Workouts that are under an hour:
Drink 16-24 ounces of water a few hours before workout. If you workout first thing, drink water when you wake-up or on the way to the gym. Do the best you can.
Bring a water bottle with you for workouts and take some sips when you get thirsty.
Workouts that are over an hour:
Same as above - stay hydrated during the day, especially prior to long runs, bike rides, hikes, etc.
4-6 ounces (or 2-6 gulps) every 15 minutes.
If you are training for a half-marathon or longer, start experimenting with hydration now so your body can get used to it.
What’s the deal with pre-workout drinks?
If you like pre-workout and it doesn’t impact your sleep, go for it. If you are curious about adding it in, I typically ask what the goal is first. Then, I recommend having a good foundation before adding in anything new (see below). That being said, it’s always fun to be curious and experiment to see what works for you.
Getting 7-8 hours of sleep every night AND consistent bed and wake times.
Drinking enough water each day (half your body weight in ounces to start)
Getting at least 100 grams of protein every day (more on this later)
Getting 8K-10K steps every day.