How can YOU increase your athletic performance, smash a workout, Hit that new PR and sustain injury prevention?
Let me, let you, in on the simplest and most effective Pre-workout solution.... Yep absolutely 100% tried, tested and guaranteed and I’m not going to charge you a penny for it!
Hydration aka H2O
On average, an adult human contains 60% water – most of which is contained inside our cells. In fact, our billions of cells must have water to live! Therefore, proper hydration is the pathway to successful athletic performance and is crucial for essential functions.
Hydration helps to regulate body temperature - To balance our sensitive energy systems, we need to regulate our core temperature. (Avoiding unnecessary stresses, enhances recovery and performance).
Adequate fluid is essential in Controlling blood pressure and moderating heart rate - Excessive stress causes inflammation effecting performance and prolongs recovery.
Fluid transports nutrients - Delivery of proteins, fats and carbohydrates to our muscles and organs is essential for peak performance and flushes out toxins and waste..
Awesome, you want to quench your thirst?
Optimal hydration happens in the hours before you train, during and after.
On waking, drink 500ml of water (you’ve been asleep for 8 hours, bit parched?)
2-3hrs before training aim for 500ml
20-30mins before? go for another 250ml
During your workout:
Sip 200-300ml every 10 to 20 minutes, depending on intensity.
Drinking 250ml every 30 minutes, plus an additional 400ml for every 1/2 kilo of body weight lost during the session will aid recovery.
Disclaimer: As with all nutritional programs and meal plans, we are all different. According to “WHO” (The World Health Organisation). The average grown male should consume 3-4 litres a day and females 2-3. http://www.who.int/water_sanitation_health/dwq/nutwaterrequir.pdf.
The information contained in this article is a cautionary guideline. Consistency will always bring you the best results.