How to Properly Hydrate for a Workout

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In this video,
Mahalo's fitness expert Torri Shack explains how to properly hydrate for a workout.

Water vs. Sports Drinks
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Most people should stick to water to stay hydrated for workouts under 90 minutes. If you're a more experienced athlete, consuming a sports drink may be beneficial. Otherwise, you're consuming extra calories, sugar and sodium that you're body doesn't necessarily need.c 

Advantages of Sports Drinks
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If you're exercising for more than 90 minutes (some trainers say 45 minutes) or exercising at high temperatures, a sports drink will help replace the electrolytes you lose as you sweat. It will also correct the sodium imbalance from sweating and give you extra sugars to refill your glycogen stores, which you'll be burning throughout your workout.c 

Try Coconut Water
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As an alternative to a sports drink, you can try coconut water. It's natural and doesn't have any added sugars, but it still contains the carbohydrates, electrolytes and potassium that can be beneficial during longer workouts.c 

Hydrate Yourself
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On an average day, the Food and Nutrition Board recommends that women consume 2.7 liters per day and men consume 3.7 through both beverages and food. For your workouts, about an hour before you workout, you should consume 17-20 oz of water. During your workout, you should consume 7-10 oz of water ever 10-20 minutes, as you are actively losing water through sweat. You should also drink eight oz of water right before and right after your workout.c 

Dangers of Dehydration
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Make sure that you keep drinking water, even if you aren't thirsty. If you wait until you are thirsty, you may already be in danger of becoming dehydration. This can result in fatigue, loss of power and energy, decrease in aerobic capacity by as much as 35 percent, fogginess, headaches and nausea.c 

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