Fluid Intake Before Exercise: Staying Hydrated

When it comes to working out, what we choose to drink is crucial to a successful routine. But when we choose to consume these fluids is equally as important. Take a peek at a few of our helpful tips below to ensure that you're maximizing your efforts.

Pre-Workout

You've surely heard that preparation is half the battle. This is especially true when it comes to exercise.

Unless you're practicing a low-intensity exercise, insulin is not typically released during a workout. This means that if you begin drinking a beverage immediately before your workout — you won't experience the common crash that many athletes face when they eat and drink an hour or more beforehand.

A little boost can go a long way. Try drinking half of a Greater Than minutes before you hit the gym or the trail to provide yourself with adequate hydration.

Mid-Workout

The amount of hydration you'll require in the middle of a workout depends on an assortment of factors. Temperature, intensity, duration, age, and your fitness level all affect the amount of fluid you'll need to stay at the top of your game.

It may not be scientific, but listening to your own body is one of the best ways to know when to refuel. As a rule of thumb, keeping your hydration loss under 3-4% of your body weight will allow you to make it through most workouts that last between 2 and 8 hours.

Drinking when thirsty is another great rule to follow. Often times you'll hear people say that if you start drinking when you're thirsty, it's already too late. We've experienced quite the opposite. If you drink too far beyond your thirst, it's possible to over-dilute the amount of sodium in your body — leading to nausea, headache, confusion, and fatigue caused by hyponatremia.

Post-Workout

As far as post-workout hydration goes, the early bird fares best. ​​​​​​

After a strenuous workout, your body becomes extremely sentitive to insulin. The energy from the nutrients you consume immediately after exercising is favorably delivered to the muscles that need them the most.

Choosing an electrolyte-rich recovery drink after your workout is extremely effective because you're refueling by directly targeting sore, tired muscles.

With the right nutrients and proper timing, you can avoid many of the typical hydration mistakes and refuel your muscles so you can get back to your routine in no time. Reach for a Greater Than the next time you're attempting to #GoForGreatness.