It goes without saying that you need to consume more fluids during and after your workout session. This is one thing that most fitness enthusiasts get. However, how to stay hydrated when you are engaged in high-intensity interval training or HIIT is not something that many people understand.
In this article, you will get to know the volume of fluids that you should consume during a HIIT, the best time to consume fluids and stay hydrated, and some of the different fluids that fitness enthusiasts prefer to drink during their training regime. But first, we begin this article by taking a brief look into some of the common side effects of dehydration.
Common Side Effects of Dehydrations
While it is accepted that people may generally react differently to dehydration, there are still a few common side effects that are widely associated with dehydration.
These side effects may include the following:
- Excessive perspiration
- Body pains, aches, and cramps
- Headaches
- Thirst and hunger pangs
- Dark colored urine
- Constipation
Whenever you experience symptoms of dehydration, your overall training performance drops and it is at this point that workout-related injuries can occur mainly due to a lapse in concentration and general fatigue.
So, it is always advisable that you put a halt to your training session the moment you start to experience any of the highlighted symptoms of dehydration.
How Much Fluids Should You Consume on a Daily Basis?
The amount of fluids you should consume on a day-to-day basis is dependent on a wide variety of factors, such as; your lifestyle, current health status, body weight or BMI, daily activities, workout schedule and/or intensity, the current climatic condition (for example, the amount of humidity) and so on.
If you live a sedentary lifestyle, then the volume of fluids you drink will be far less than someone that lives an active, healthy lifestyle. In effect, anyone engaged in high-intensity interval training is more than likely to consume more fluids per day in comparison to a couch potato.
Also, if you train under humid conditions, your demand for water will be higher even when your training routine is short compared to someone training in more cooler conditions.
Nevertheless, it is generally advised that a minimum of two (2) liters of clean, drinkable water is consumed daily by everyone regardless of the weather, your BMI, lifestyle and/or activity level. However, for those that perspire incessantly during a workout routine, consuming around 500 ml of water every hour should suffice.
When Should You Drink Fluids as a Fitness Enthusiast?
As a general rule, you should start your day with a glass of water when you wake up in the morning. You tend to be dehydrated when you wake up from sleep, so having a glass of water should kickstart your day. But in order to maintain your energy levels all through the day, it is important to regularly drink fluids to keep you hydrated and moreso when you are engaged in your training sessions. Taking a fluid break after your cardio or a completed workout set will do you a world of good in helping your performance levels and keeping you hydrated during your sessions.
You can consume between 7 and 10 ounces of fluid after every quarter of an hour or 15 minutes at a time, especially if you intend spending significant time in the gym. Also, you could consume around 8 ounces of fluid about 30 minutes prior to your training or while you are warming up for your session.
Keep in mind that it os advisable to consume anywhere from 17 to 20 ounces of fluids about a couple of hours before you perform a workout. When you drink fluids, it ensures that your core temperature is maintained while at the same time the fluid helps in lubricating your body’s joints. The fluids you consume also helps to convey essential nutrients to all parts of your body and your muscles in particular to give you the energy fuel you need to safely execute your workouts.
After you complete your intense training regimen, it is important to replace the fluids in your body by consuming as much as twice the amount of fluids that you have expelled from your body through sweat and/or urine. You should consistently consume fluids over a six (6) hour period to balance this deficit rather than drinking your fill in one sitting.
However, within half an hour after your training session, you should drink about 8 ounce of fluid to curb any signs of dehydration following your intense workout.
What are The Best Fluids to Choose From?
Water comes readily to mind whenever you are thirsty and you need to quench your thirst, but it must be said that there are many other fluids that you can drink to keep you hydrated, especially when your training exceeds three hours at a time andnyou need to replace not just lost fluids, but also essential nutrients.
The best fluids you can consume before, during, and even after your HIIT include:
Smoothies
Smoothies can give your body the nutrients it requires to perform at a top level, and recuperate from the strain of your training. There are a variety of veggie and fruit smoothies you can choose from to give your body the protein needed for revovery and carbs necessary for the energy you need to drive your training days.
Vegetable Juice
You can also drink the juice of blended veggies to supply your body with essential minerals, vitamins, antioxidants, and electrolytes. You can consume the juice of vegetables like carrots, beetroot, and spinach to help in promoting post-workout recovery as well as providing your body with the hydration needed.
Electrolyte Drinks
Your body needs electrolytes to function properly and you lose a significant amount of electrolytes when you are engaged in HIIT. You lose calcium, magnesium, potassium, chloride, and sofium through your perspiration and/or urine, but you can replace these electrolytes by consuming electrolyte drinks like your favorite low-sugar sports drink variety.
Coconut Water
Coconut water is known to be rich in sodium, magnesium, and potassium, key electrolytes that your body needs to function optimally. In addition to this, coconut water is rich in natural sugars essential for boosting your energy levels. Coconut water is a great pre and post-workout drink that you can rely on.
Tea
You can consume tea, but without adding caffeine and/or sugar after your training. Tea will not just keep you hydrated, but they come with antioxidants that help with boosting your general health as well as promoting muscle repair. You can go for green-teas after your workout and the fruit-flavoured ones are great as well.
Chocolate Milk
Chocolate milk is another beverage that can help you recover quicker while staying energized, and hydrated as it is a rich source of proteins, carbs, sodium and calcium.
Conclusion
Dehydration is perhaps one thing that may be difficult for you to avoid if you decide today to take up an active and highly intensive lifestyle. But you can make the right moves to always stay hydrated by drinking the right fluids at the right time.
If you need more information about staying hydrated and if you want to work out a hydration plan that is peculiar to your training needs, you can contact an expert here today.
