One of the most common things that happen regardless of workout experience is sweating. We always hear “oh that was a great workout, I really sweated a lot, “but do we know what actually causes our bodies to expel sweat? Better yet, how do we replenish what we’ve lost due to grueling workouts and why is it important to do this, especially during the hot summer months? Staying hydrated and replacing lost fluid is essential to maintaining temperature regulation and maximizing performance. Start off by drinking 16 ounces of water hours before your workout so that you are well hydrated. Once you’ve started your workout, keep an eye out for your “sweat rate.” Your sweat rate is simply the amount of water weight lost in a typical one hour workout with the addition of fluids replenished during. To calculate this you weight yourself before and after your workout:
- Subtract your post-workout weight from your pre-weight
- Then add the amount of fluid you drank during
- Example, if you lose 1lb during an hour workout and consume 8 ounces of fluid your sweat rate is 24 ounces (16 ounces lost + 8 ounces consumed). So you should drink 6 ounces every 15 minutes to ensure that you meet your fluid deficiency.