Introduction
Drinking sufficient water is a vital part of being healthy and especially important especially during exercise sessions. They have to be quite intense and that’s why the body sweats so much and loses so much water and the electrolytes, which both affect performance and recovery. Below are the five useful tips that will assist you in maintaining high level of your performance during your HIIT workouts, from 1500 up to 2000 words. With these tips implemented into the fitness regime, you will guarantee that you are feeding your body and mind correctly to aptly perform the expectations that come with these activities and reduce instances where you do it wrongly and end up with some illnesses.
Tip 1: This is a clear indication that you should Put the Bottle down before, during and after the training.
Hydration begins before, during as well as after physical training or exercise. That way the body is adapted to make the best use of any fluids and nutrients that are ingested when exercising at a high intensity. Here are some practical steps to follow:
Before your workout:
1. Sample 17 to 20 ounces of water or a sports drink two
hours prior to the exercise.
2. Have another 8 to 10 ounces of water or a sports drink 10
to 20 minutes before you are set to exercise.
During your workout:
1. Instead, add 5 to 10 ounces of water or sports drink each
15 to 20 minutes during vigorous exercise.
2. During too much vigorous exercising that takes more than
an hour or so, it is recommended that you take in the sports drink with
electrolytes so that they replace somehow the lost minerals.
After your workout:
1. If you have strenuous amounts of physical activity, you
should consume at least eight to 10 ounces of water, a sports drink, or other
type of fluid every ten to twenty minutes.
2. Eat the post workout meal or snack containing protein and
carbohydrates within 45 minutes of terminating your workout.
Tip 2: Hydration Equipment to Choose From
It is very important to have the right hydration tool that you will always accompany you for the duration of your HIITs. Choice includes water bottle, hydration pack or electrolyte drinks. Consider the following factors when selecting a hydration tool:
1. Ease of access:
Your hydration tool should allow you to
put in fluids at any time during your workout to keep going, without stops. For
instance, there is a model with a chest pack for carrying the water in which is
appropriate for running or hiking and there is a model of water bottle that can
be held in hand during strength training and other similar workouts.
2. Durability:
Find a hydration tool that is constructed
from quality material that will be able to handle the pressure of use in your
rigorous training sessions. Think about what else will happen with the
material, will it damage, if it’s easy to clean, and if spills or leaks can
occur.
3. Portability:
Decide what size and regulation of the
investment you can sustain and then choose a hydration tool that is easy to
carry and store. It will definitely increase your success of having a proper
intake of fluid through your exercises as recommended.
Tip 3: How Many Liquids You Should Drink Based on Sweat Loss
Sweat rate therefore is amount of sweat lost per unit time during exercise and is dependent on intensity of exercise, environmental conditions and genetics of exerciser. If your sweat rate is based on current information, try to vary your tactic so you are not getting the most for your sweat rate. Here's how:
1. Determine your sweat rate:
In the next few weeks, count
the amount of liquids taken and daily fluid loss through sweating that results
from workouts. Subtract the total amount of fluids loss with the total amount
of fluids intake to arrive to the sweat rates in liter per hour. This will go a
long way in informing you on how much fluid you stand to lose when you are in
your workouts.
2. Adjust your fluid intake:
The amount of water you drink
will help protect against losing too much sweat while exercising and strength
training so if you're exercising with at least some weight, you should drink
enough to imitate your sweat rate while exercising. 1 Liter per hour intense
activity is reimbursed if not during regular exercise, but during the first 1
liter; they take at least 1 liter of fluids during regular exercise.
Tip 4: Monitor Your Urine Color
If you want to know how hydrated you are while you’re training and after, one reliable indicator: the color of your urine. According to this color you should have more of your body is hydrated rather than dehydrated, that is why your body color should fall into range between pale yellow and light straw color. Here are some guidelines:
1. Pale yellow to light straw color:
This is airlines’
preferred color; it means your body is well-hydrated.
2. Dark yellow to amber color:
This means that one may be
dehydrated. Try to drink more water and make sure the next time you work out
your urine is a lighter color.
3. Clear or diluted:
This could be due to taking too much
water throughout the day and that is dangerous during a hectic routine. Next
time try seeking for color that is slightly near pale yellow or light straw.
Tip 5: Don't Forget Electrolytes
Manage fluids, nerve impulses, muscle action; includes electrolytes: sodium, potassium and magnesium. When you exercise at high intensity, you tend to sweat and even lose lot of these electrolytes hence becoming dehydrated, we get pocket like muscles, hence leading to poor performance. To optimize your hydration, incorporate electrolyte-rich foods and beverages into your workout routine:
1. Sodium:
Take salty chips or use salt in your food and
drinks, especially your sporting activities drinks. Food high in sodium include
nuts, cured meats and soup broth.
2. Potassium:
The more potassium should be taken through
foods like bananas, potatoes, and spinach among others. Potassium is good for a
balance of fluids into the body and it eliminates muscle cramps.
3. Magnesium:
Magnesium containing foods such as almond,
spinach, black beans should be taken to ensure proper muscles and body
hydration.
Conclusion
HIIT exercises are all about hydration because it’s vital to the quality of performance in the exercising, and at the same with preventing injuries and recovery time. Behaviors mentioned in the tips in this article will help you hydrate and replenish the working muscles during workouts by replacing both fluids and electrolytes. Preply to drink before exercising, during the training, and after it, find out which hydration tool to use best, make changes depending on your sweat rate, check your urine color, and include more sodium and potassium in your diet plan. Thus, by sticking to these rules you will optimally promote your overall fitness performance boosting your health and fitness goals.
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