Hydration recommendation for the 30 minute workout to help out the fund
Did you know that a mild dehydration could lead to a 10% decrease in your physical activity capacity and that moderate dehydration could even lead to a 20% to 30% decrease? This article focuses on how to hydrate before, during and after the event 30 minute workout to help out… the fund.
On November 19th and 20th 2017, the event 30 minute workout to help out the fund will take place at Nautilus Plus. Each participant will be performing a total of 2 hours of physical activity, more precisely 30 minutes of physical activity on 4 different cardiovascular machines.
To complete 2 hours of physical activity and perform well, it is essential to get informed and establish a food and hydration plan.
General guideline: before physical activity
The importance of properly eating before physical activity is often discussed, for example in my article what to eat before physical activity. However, the subject of hydration before working out is just as important and is less often addressed.
It is crucial to stay well hydrated within 24 hours before physical activity. For an adult man, it is recommended to drink 12 cups (3 liters) of fluid a day and 9 cups (2.2 liters) for women. This amount includes all liquids consumed throughout the day (tea, coffee, soup, etc.) in addition to water naturally in foods such as fruits and vegetables. The color of urine is one of the best indicators of the level of hydration. Pale yellow and clear urine is a sign of good hydration, while darker urine indicates a sign of dehydration.
Within the 2 hours before a workout, it is recommended to drink 500 ml of water spread-out evenly over time.
Hydration recommendation: during physical activity of 2h
Drinking water is sufficient for cardiovascular activity that lasts less than an hour. However, if the cardiovascular activity lasts longer than one hour, it is recommended to consume carbohydrates and sodium to improve performance.
Carbohydrates help maintain blood glucose levels. For 2 hours of cardiovascular training, it is recommended to consume an average of 30g to 60g of carbs per hour. Carbohydrates in liquid form are ideal because they are easier to digest and facilitate hydration. Salt (sodium) promotes water retention, replaces lost electrolytes during exercise and improves the taste of drinks, which encourages more drinking.
It is important not to wait until you feel thirst before drinking. Starting at the beginning of your work out, take small sips regularly to avoid gastrointestinal discomfort and improve fluid retention. The general rule is to drink 150ml to 350ml every 15-20 minutes. This can vary for every individual, and should be practiced before a physical activity event.
The criterion for sports drinks
- 40g-80g of carbohydrates per liter + 500-700mg of sodium per liter
Sports drinks: two options
- 500ml orange juice, no sugar added + 500ml of water + salt 1.25-1.75ml
Nutritional values, total portion 1L: 54g of carbohydrates and 500mg-700mg of sodium
- Drinks such as Gatorade contain, for 1L, 64g of carbohydrates and 420mg of sodium.
Hydration recommendation: after physical activity
It is important to replenish the water lost during a workout. A simple way is to weigh yourself before and after training. For every kg of weight lost during exercise, drink 1.5 liter of water. The consumption of salty foods will promote water retention and replace electrolytes. To know what to eat after training, read my article: the post-training snack. These are general guidelines, so it is important to try and adapt your plan before a sporting event. For a more specific plan, meet a nutritionist at a Nautilus Plus near you!
References Convertino, V A, et al. “American College of Sports Medicine Position Stand. Exercise and Fluid Replacement.” Pubmed, US National Library of Medicine, 28 Jan. 1996. “ Fluids for Athletes.” Coach, Coaching Association of Canada. Ledoux, Marielle, et al. Nutrition, Sport Et Performance. VéÌo Québec, 2009. Ledoux M. et Lacombe N. Nutrition sportive. Manuel de nutrition clinique en ligne. Ordre professionnel des diététistes du Québec, Montréal, Édition 2016.