Getting Fit With Get Fit Athletic Club – HYDRATION

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Hello, Run Richmond community members! My name is Leanne Horn and I am a certified personal trainer and nutritionist at Get Fit Athletic Club here in Richmond, KY. It is a pleasure to make your acquaintance! I have been given the wonderful opportunity to discuss topics related to fitness, nutrition, and overall healthy living with your online community. With no further delay let’s get started!

As we all know the warmer months of the year are rapidly approaching, and as we continue our individual fitness regimens it’s ever more important to consider your hydration needs when the temperatures increase outside. Do you know how to keep properly hydrated? This is not simply referring to what you intake throughout the day. Proper hydration begins when we wake in the morning  most include additional considerations before, during, and after your workout. So, what should we all be doing to ensure optimal hydration for our performance needs? Here are some general guidelines to help you out:

  • Try to drink at least half your bodyweight in fluid ounces of water every day. (General recommendation is (8) 8-ounce glasses daily, or 64 ounces.) The benefits of consuming water are huge, as it affects numerous bodily functions such as the digestion of food, body temperature regulation, and aids in the body’s ability to remove toxins. Considering your body is composed of approximately 60% water, it can be detrimental to your performance to be dehydrated, but also life threatening.
  • Adhere to the following to ensure proper hydration before, during, and after exercise:

Before:

– Weigh yourself prior to activity, preferably without clothing (if possible) for accuracy. This will allow you to calculate fluids lost for post workout rehydration.

– 2 to 3 hours prior to exercise drink 17 – 20 ounces water

– 0 to 10 minutes prior, drink 10 – 12 ounces water

During:

– Every 15 to 20 minutes drink 5 – 12 ounces

If exercise is less than one hour in length, drink water.

If exercise exceeds one hour, drink sports drinks containing quick acting carbs, which provide energy for the body to work from, and electrolytes, such as sodium and potassium, which eliminate risk of cramps, nausea and hyponatremia (low blood sodium – can be caused by over consuming water while losing electrolytes through sweat. Also known as “water intoxication”).

After:

– Weigh yourself a second time, again minus clothing (if possible), to calculate fluids lost.

– 16 – 24 ounces of sports drink for every pound of bodyweight lost during exercise.

It is important that the liquids you rehydrate with contain some sodium, this ensures that your body retains the fluids you are replacing which were lost during activity.

So as you can see, it’s not hard to ensure that your body is properly fueled for success. Simply being more mindful of your input before, during, and after exercise (in addition to throughout the day) will drastically effect the way you perform. Grab your water bottles and favorite sports drinks and get to moving!


It’s never too late to get started on a healthy lifestyle! For any questions relating to this article or personal training/nutrition please feel free to contact me via email at leannehorn17@gmail.com

Get Fit Athletic Club 108 Bayview Drive, Richmond 859-623-2229 getfitathleticclub.com