Open The Water Works
Get your hydration in check by matching your intake to your body weight, per Sims’ recommendation. She suggests around 5 millilitres (that’s a few sips) per kilogram of body weight per hour. So a 60kg woman would drink roughly 300ml per hour. “That’s a general starting point,” says Sims. “It’s personal. If you’re working out for 45 minutes or less, it’s important to drink before and after, but hydration during exercise is not always needed – unless you’re low on body water to begin with – say, at the end of the day or when you’ve first woken up.” According to Sims, the best hydrator during intense or lengthy sweat sessions is a solution made up of water, a small amount of sodium and a combination of sucrose and glucose. In processed form, this is your typical energy drink, a fast-acting formula that is most effective at transporting water into the blood. Too much water can also be a bad thing: this can cause lower levels of sodium in the blood, leading to nausea, headaches, confusion and, if severe, death. Maintain the delicate balance by keeping tabs on your wee: if it’s crystal clear, you’re hydrating too hard.