While this summer hasn't exactly been sun-drenched it is always worth thinking about whether we're properly hydrated before, during and after training. In this article we focus specifically on how to measure your water loss during exercise.
The Water In Equals Water Out Concept
Hydration is an all-day affair - we're using fluids to cool the engine that is the human body, as well as being an important part of many of the chemical and biological reactions that occur in the body. You don't even have to be awake to lose fluids with up to 1 kg in weight lost mostly through sweat while sleeping on a warm night.
In terms of keeping hydrated a good general rule of thumb is to consume fluids at a rate to match our losses. Water In should equal Water Out.
For example we should sip water through-out the day if we are working in an office, while increasing the rate of consumption when exercising to somewhere north of 500 ml an hour depending on intensity and temperature.
How To Measure Water Out
So how do we work out how much water to drink when exercising? How much Water In do we need to replace the lost Water Out?
Try this simple test.
Step 1. Weight yourself before exercise - naked is best (honestly).
Step 2. Exercise while drinking your normal quantity of water or energy drinks. Keeping a note of how much you consume including any post exercise recovery drink.
Step 3. Warm down after your session to the point you are no longer sweating.
Step 4: Shower, dry yourself and hit the weighing scales one more time - naked again for consistency.
Step 5: Compare your weight in Step 1 and Step 4
Some Things To Remember
BigFeat Events, recognized for orchestrating captivating endurance events, stands out for its dynamic blend of cycling and running sportives. The recent "Beast to the East" cycling sportive, held on May 21st, is a sterling example of their commitment to crafting exhilarating experiences. A cornerstone of the success and popularity of these events has been the provision of Sustain Go! energy gels, generously sponsored by Elivar.
Previous running and events such as the "Bigwayround Trail Run" and "BigSea Trail Run" also benefited from the free distribution of Sustain Go! energy gels, much to the participants' delight. The energy boost and quicker recovery offered by these gels have consistently been instrumental in empowering athletes to perform their best.
Did you know that Nicotinamide Mononucleotide (NMN), the star ingredient in numerous anti-aging supplements, also moonlights in several foods you might already enjoy? It's true! NMN is a vital precursor to NAD+, a molecule crucial to many biological processes, like cell growth, DNA repair, and metabolism. But as we age, NAD+ levels take a hit, and bolstering them through NMN intake can be beneficial. Now the question arises, can we simply count on our daily meals for our NMN fix?