What an Athlete Needs to Know About Hydration

Front image_drinking-waterAs an athlete it is imperative that hydration be the forefront of your training. Research has shown that “exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990). Your body is a bioengineered machine and the amount, type, and frequency in which you hydrate yourself can not only make the difference in a stellar or detrimental performance, but in some cases life and death! So listen up as we share some keys to success.

Amount

Although a common rule is to drink 1oz per pound of bodyweight per day, a more individualized approach can be used to ensure that you are properly hydrated. If you want to get technical you can use the equation
(Finish weight – start weight) – (weight of amount drink)

So if you weight 160 and after a workout you weigh 156, then (4×16) 64 oz is the amount of water you should drink before your day is out. For bigger athletes this number will increase but if you are drinking a MINIMUM if a gallon a day you should be in good shape.

Frequency

During training you should consume 8-12 fluid ounces per 15 minutes of activity. However, by using the COMMON SENSE principle you should drink all day EVEN WHEN YOU ARE NOT THIRSTY. By using this rule of thumb you will ensure that you are properly hydrated. A nice benchmark to gauge whether you are drinking enough is your urine. Some say that apple juice colored urine indicates that you are hydrated but here at swxller we are interested in excellence. CLEAR urine, yes clear as water urine is the prime indicator that you are hydrated. Once you consistently have clear urine one will know that they have not missed the boat on hydration.

Type

You are an athlete so you need to fuel yourself with nothing but the BEST quality fuel. For hydration purposes that fuel is WATER. Electrolyte filled substances such as gatorade which have potassium and sodium are great as well but ONLY for strenuous activity and should not be used as a hydration source all day. For general hydration water should be your go to beverage. Now one doesn’t have to be super fancy and get the latest brits water filter (although those are pretty sweet) but if you are balling on a budget, natural spring water by the gallon only costs anywhere from 75 cents to one dollar at most grocery stores. In other words, but down the juices and tea and pour you a nice cold glass of the good stuff.

Water is key, water is your friend! Are you hydrating enough?? Let us see by using the hashtag #swxller #hydration in your social media posts!!!

SWXLLER

5 Tips To Have a Great Training Session

Mindset

The gym is filled with many toys, gadgets,and people who will serve as an inspiration or a distraction depending on your mindset once you step foot in the gym. As we have stated, we do not just workout- we TRAIN. Adopting this mindset will help you to concentrate and get the most out of each training session to improve in the weight room, elevate plateaus, and get closer to your individual goal outside of the gym.

We have accumulated 5 great tips to ATTACK the gym each time you train. Follow these tried and true steps and be the BEAST you are meant to be!

  1. Consume a clean pre workout meal

Fueling before you go to train is essential in your success in the weight room. Without the proper fuel you will be sluggish, depleted of energy, and it will be easier for you to gain focus while lifting. Although pre workout supplements are all the rage right now, we recommend that you consume real food to help you fuel. We recommend a quick whey protein drink (20g whey) and a piece of fruit. Fruits such as bananas contain digestive carbohydrates and potassium which aid in nerve and muscle function. And yes bananas are high glycemic, but these simple carbohydrates will be utilized for energy and will also help to fuel the loss of muscle glycogen lost in training.

  1. Put the phone on airplane mode

Question, are you in the weight room to train or become a model? Instagram is a great app, but the use has its place and if you are working to get better the selfies should be regulated to the locker room. When training your focus should be on the session. Directing your focus will also help decrease your rest time between sets, reduce your chance for injury, and have a more quality session overall. So bang that favorite playlist to get you hype, but people will KNOW if you have been gym- you don’t have to tweet it.

  1. The Power of the Superset

If you have started to see a decline in quality of your workouts, it may be due to a reduction in the stress you put on your body. Slightly alter your program by supersetting your exercises. This new added stress will get you in better condition due to an increased time under tension which can be the added spark you need. Also you will use  your time more efficiently in the weight room.

  1. Don’t be a Gym Lawyer

Although bro science is alive and well in most weight rooms across the country, you have to remember you are an athlete. Rather than stand around and critique what everyone else is doing, focus on YOU. Everyone has different goals and you will do more harm than good giving advice to someone who hasn’t asked for your help. You have your program, learn and master that. Your results will have people asking you more questions than you can handle

  1. 23 is Better than 1

You can have the greatest training session EVER, but if the rest of your day is crap it doesn’t matter. How you eat, sleep, and prepare for each training session will determine how you will progress in the gym. No, we are not saying to think about the gym 24 hours a day, but you do need to be mindful about your lifestyle out of the gym. If you party every night, eat nothing but fast food, and barely get any sleep (talking to you college students), how do you think you are going to progress in your training? The great make the sacrifices to be great. No one is an exception.

Swxller