One of the basic tenets of a good nutrition program and general health is hydration.
If you haven’t already, now is the time to implement a hydration protocol that best supports your training efforts. Consider exercise intensity and duration, breaks and sweat rates as well as these recommendations from ACE on how to maintain optimal hydration:
Pre-workout Drink 17 to 20 fl oz of water two to three hours before exercise Drink 8 fl oz of fluid 20 to 30 minutes before exercise
During workout Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise
Post-workout Drink an additional 8 ounces of fluid 30 minutes after exercise Drink 16 to 24 ounces of fluid for every pound of body weight lost during exercise
As with meal plans, a hydration protocol should be consistently followed for best results. Hydration is vital to optimal performance yet so easy to overlook as a strategy to improve performance.