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Hydration Before exercise
Most people begin exercise euhydrated, ( the perfect balance between to much and not enough fluid intake) with little need to rigorous prehydration regimen.
However, if fewer than 8 to 12 hours have passed since then last intense training session or fluid intake has been inadequate you may benefit from a prehydration program.
A good rule of thumb would be to Prehydrate about 4 hours prior to the workout.
Slowly consume about 5 to 7 mL (1.0 to 1.5 oz) of fluid per 1 kg (2.2lb) of body weight. If after 2 hours of prehydration no urine is produced or if the urine is dark, drink an additional 3 to 5 mL (0.5 to 1.0 oz) of fluid per 1 kg (2.2 lb)
of body weight.
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