As you can no doubt deduce from the title then, fluid and hydration are key to this.
Here’s what you need to know…
Rehydration During Exercise
– You MUST try to sip every 10-15mins during intense or long duration exercise
– Try not to lose more than 2% body mass through fluid
Weighing is a good way of monitoring hydration…
Here’ s how:
1.) Weigh yourself before exercise
2.) Go SMASH the session
3.) Weigh yourself immediately after exercise
4.) Take your weight after exercise and divide it by weight before session
If weight after exercise = 89kg
And weight before exercise = 90kg
We need to take 89 and divide it by 90 = 99%
This means you lost 1% bodyweight as a result of the session.
So to replenish it, consume 150% of your fluid losses after exercise.
1KG weight loss after exercise = approx. 1 Litre fluid loss.
Therefore consume 1.5L (150% of the 1L fluid loss) within 1-2 hours after exercise… Simple (ish).