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Hydrate Before and After & During a Workout

Water is the building block of life and is arguably the most essential component of the human body. It regulates body temperature and blood pressure, protects vital organs and is absolutely necessary for the physiological function of the human body. Water comprises 75 percent of muscle tissue, approximately 10 percent of adipose tissue and also plays a function in the transport or nutrients and excrement of waste. Because water is so vital to the human body, it is crucial that you hydrate properly before, during and after a workout or physical activity, due to increased rates of perspiration. By properly hydrating you will ensure that you perform optimally during your workouts and reach your health and fitness goals faster.

Pre-Workout Hydration

Before a long run, a race, or a training workout, drink plenty of fluids. The day before an event, drink extra water, 100 percent juice and/or other nutrient-rich fluids such as nonfat or 1 percent milk. Monitor the color of your urine. The goal is pale yellow, not clear.

Post-Workout Hydration

To help you determine the amount of fluid you lose during exercise, you can weigh yourself before and after exercise. For each pound lost during activity, drink 24 oz. of fluid. If your body weight increased, you have overhydrated and you should drink less fluid in future exercise sessions.

After a practice or competition, drink to quench your thirst and then drink some more. Because the thirst mechanism is an inaccurate indicator of dehydration, you'll have to monitor your urine to determine whether or not you've had enough.a