“Look for hydration drink mixes that contain at least 200 to 250mg of sodium per 12 ounces,” O’Grady says. The more you sweat and the longer you’re sweating for, the more an electrolyte replacement should be a priority. According to O’Grady, the best hydration drinks focus on replacing sodium and chloride, the major electrolytes lost in sweat. “Electrolyte replacement becomes important when sweat loss-therefore electrolyte loss-is high,” says O’Grady, adding that it becomes even more critical if exercise duration extends beyond 60 minutes. For O’Grady, adding electrolytes to her hydration routine is necessary for athletic performance-and importantly, supported by her background in science. in nutritional physiology, and is an Ironman athlete, ultrarunner, and endurance cyclist. Shannon O'Grady is the CPO/COO of Gnarly Nutrition, has a Ph.D. ![]() ![]() You should also be replenishing electrolytes lost through sweat with a hydration drink. But during high-output activities-especially in the heat-you shouldn't limit your hydration to water. Drinking enough water keeps your energy up and immune system functioning, and helps you sleep better, too. Proper hydration allows our bodies to regulate temperature, maintain joint health, and deliver critical nutrients to cells. ![]() Water breaks might be the last thing you're thinking about during an intense workout session or a long-haul hiking adventure, but taking stopping for a drink can be a lot more important for your performance than just quenching your thirst.
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