As an athlete, you understand the importance of staying hydrated, especially during high intensity training periods. But did you know that HOW you hydrate matters? At different levels of stress and effort your muscles require different levels of oxygen and fuel, which proper hydration can provide.
To begin, below are some general best practice guidelines for optimizing your hydration plan during training:
- Workouts under 90 minutes require hydration replenishment with electrolyte-rich fluids.
- Workouts over 90 minutes, carbohydrates play a key role in your hydration for optimal fluid transfer.
- During your workout, aim to consume 16-24 oz. of electrolyte-rich fluid per hour.
It is so important to provide your body with an optimal blend of electrolytes and carbohydrates in order to stay energized and strong when you’re putting it under extended stress. There are a number of variables that contribute to your individual hydration needs as an athlete (weight, gender, etc.) Find below a guide for how to plan your hydration and nutrition before you head out for your next long workout:
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PHS Community Services Society (PHS) is an innovative and well-established non-profit organization located in Vancouver’s Downtown Eastside (DTES) community. The organization has extensive property management experience in complex mixed-use projects and primary health care initiatives. PHS improves the lives of thousands of vulnerable individuals each year through housing programs, health care and support services. Clients served represent the most marginalized populations residing in Vancouver’s DTES and face multiple barriers due to their mental health and substance use. Through many successful partnerships, PHS contributes to developing and maintaining best practices in health care and harm reduction.
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Jaylene Prime, 11, is taking the Scotiabank Charity Challenge alongside her sisters. They are raising money for Cassie and Friends Society, a not-for-profit, which supports children with juvenile arthritis and other rheumatic diseases, and their families.
