• Your speed on a bike decreases about 2% for each 1% of body weight lost through dehydration
• By the time you feel thirsty, you can already have lost 2%
• A 3% weight loss indicates dehydration has occurred
• Loss of fluid during exercise varies, but averages about 34 ounces per hour (3x that much in hot and humid conditions!)
Based on these facts, it would pretty important to make sure you know all about proper water intake. Imagine how much you are under performing at teh G-Low Fitness Academy if you are not properly hydrated! And if you are under performing you are jeapordising your results!
Below are the proper formulas and rules for determining how much water you need to be drinking on a daily basis to stay hydrated:
• Divide your weight in half to determine the ounces of water you should drink per day. So a 160 pound person would consume about 80 ounces of water, or 10 8 ounce servings.
• During exercise, the goal should be to consume about 17-25 ounces per hour, or around 4-8 ounces every 15-20 minutes. A typical large water bottle is 20-25 ounces.
• Before a long exercise session, such as a multi-hour spin class or trip to the gym, the goal should be to consume 17-25 ounces per hour for 2-3 hours leading up to event (always slow down the consumption about 20 minutes before the exercise starts to avoid the water sloshing about it your stomach). There are a few other good quick tips to share with you that you may appreciate:
• To avoid taking in too much water, you can combine hydration with doses of external water to control heat stress, such as squirting some cold water over your head.
•For people who tend to sweat and cramp excessively, glycerol supplementation can help maximize water storage.
• Cold water is absorbed more rapidly than warm water
• Pay attention to urine color – it should be clear to light yellow.
• You can lose up to a pound in glycogen, fat and muscle tissue during a 3+ hour training session, so account for this when re-hydrating, or when weighing yourself after exercise to see how much you’ve lost
• Remember…you still evaporate water in cooler training environments!
No discussion of water is complete without emphasizing that liquids that are full of sugar or artificial colorings and sweeteners are not to be considered normal hydration methods, and should only be consumed when completely necessary, such as during a multi-hour training session during which calories are necessary.