MATT LISTER
Don’t be a thirsty ho… Matt Lister pours forth on the importance of staying hydrated for training
Fitness in focus
We all get thirsty from time to time, just take a flick through Instagram… But seriously,
I’m talking about hydration, specifically in and around exercise. What is the importance of staying topped up, and how can you make sure you get it right?
When you train, you sweat, and the secretions contain several minerals which are the conductive materials within your muscle tissues and nerves. When those stores are depleted, it reduces the effectiveness of the signals the brain is sending along those nerves and into the muscles for them to contract and for you to perform the workout movements. Replacing those electrolytes is therefore key to turning in a good performance or a poor one.
Maintaining liquid intake has also been proven to increase cognitive function, so drinking water can technically make you sharper and smarter. That can have a really positive effect on your cardio or weights session, whether it’s enabling you to recall the correct positions for certain moves, or sensing whether you can do more or if it’s time for a break.
WHAT TO DRINK AND HOW MUCH? Good old H2O gets the job done, but there’s no golden rule as to how much you should take on board before, during or after exercise. It’s all dependent on factors such as the length and intensity of the workout, the heat and humidity of the environment you’re doing it in and the amount of perspiration you produce.
If your routine is high-intensity and lasts longer than an hour, you may want to opt for a sports drink — a lot of these beverages claim to replace the electrolytes lost during a workout. They generally contain a mixture of electrolytes, calories, caffeine, potassium, sodium and more.
“Muscles need water to maintain their elasticity”
AS A RULE OF THUMB, listen to your body and follow these tips:
Before training, make sure you are already well hydrated. Muscles need water to maintain their elasticity, which reduces risk of injury
During training, try to have access to a set of scales. Weigh yourself before and after the session; your measurement should remain the same. But if you’re heavier after finishing, you drank too much, and if you’re lighter, you didn’t drink enough
After training, it’s the same rule as before: gulp down enough fluids to avoid drying out. This will help flush out the lactic acids that build up in the muscle tissues during exercise
ALCOHOL IS A NO-NO before a trip to the gym. If you needed a scientific reason as to why you should avoid a tipple beforehand, here it is. When you booze, your blood vessels become dilated and your heart rate increases — the body is fooled into thinking it’s training. Your system then believes it needs to cool down and makes you sweat.
For the most part, correct hydration is instinctive; if you’re feeling parched, it’s a flag to get your fluids in and fix it, bitch!