It seems like phrases like "stay hydrated" and "drink plenty of water" are some of the lowest-hanging fruit when it comes to health and wellness advice. But what does that really mean? What qualifies as "plenty?" And how can we make sure that we are, in fact, hydrated?
Whether you’re an elite athlete or a weekend warrior, proper hydration is key during exercise. Water is an essential element, and our bodies depend on it significantly for maximum health and fitness. Good hydration means getting the right amount of liquid (water, sports drinks, juice) before, during, and after exercise.
As I have mentioned in past blogs, a mere 1 percent dehydration level will hinder your athletic performance and health. Signs of dehydration are fatigue, headache, light-headedness, dry mouth and dark-colored urine. A study published in 2015 Asker Jeukendrup & Michael Gleeson at Humankinetics, suggests that “A loss of sweat equal to 2% of body weight causes a noticeable decrease of physical and mental performance. Losses of 5% or more of body weight during physical activities may decrease the capacity for work by roughly 30%”.
Therefore we conclude that the lack of proper hydration will cause major damage to your athletic performance as shown. Making sure you are always replenishing fluid and electrolytes if you are engaged in a physical activity is a must if you are looking to perform at optimum levels.
With so many options for ‘hydration’, it seems that simply saying “stay hydrated” or “drink fluids” doesn’t really cut it anymore. The more people become active and practice sports or physical activities, the more that industry evolves in itself. Sports Nutrition has been on a constant and exponential growth being backed up by science and studies each and everyday now. Some might feel very overwhelmed by the amount of options on the market today in terms of supplements and replenishing drinks.
Hydra-Guard’s Premium Performance:
Hydration starts well before you train or enter an event. In the early morning, your body may be slightly dehydrated, so it is important to drink as soon as you get up. With the amount of options available today, it becomes very frustrating to pick something when you don’t quite understand what exactly you should be looking for in terms of recovery and rehydration.
One of the first and main things that should be considered is the duration of your activity.
30min or less: There is a little difference between drinking a sports drink and consuming water over the course of workouts that last less than half an hour. The time here shouldn't be the focus but the intensity of what you are going to be doing should be considered what to hydrate with.
More than half an hour: During those workouts where you are pushing it to the limit for closer to 60 minutes throw some carbohydrates and electrolytes into the water bottle. Aim for 30-60g per hour to help power your muscles and pump the brakes on fatigue. Additionally, sodium as part of your drinky mix is suggested by the American College of Sports Medicine as it can help promote fluid retention (so you’re not peeing every nine seconds).
Sports drinks are designed to help replenish sodium lost from sweat. If exercising longer than 60 minutes, consuming a few gulps of a sports drink every 15 to 20 minutes can help to maintain energy and electrolyte levels, and sustain performance. With the growth and development of studies for athletic performance, professional athletes are finding more longevity in their careers as well as better performance on an everyday basis as they are better preparing for their workouts and games. They are also finding better ways of recovering after their activities based on major studies.
Dallas Cowboys’ Wide Receiver Cedrick Wilson is a huge advocate for proper hydration before, during and after his workouts. “The countless reps, the late night workout sessions, the endless sprints, I can’t do any of that if I don’t keep myself properly hydrated,” says Cedrick. He chooses to Hydrate with Hydra-Guard Sports Drink, which is strategically formulated with the 5 major electrolytes to replace what you lose through sweat at optimum levels. Hydra-Guard Sports Drink is a great way of replenishing your essential electrolytes after a workout but keeping the calorie count low and consuming only 5g of natural sugars per bottle.
Minnesota Vikings’ Running Back Alexander Mattison emphasizes the importance of sports drinks like Hydra-Guard in his preparation to play at the NFL level. “I believe that staying Properly Hydrated with products such as Hydra-Guard is very important because as an athlete, it becomes part of a healthy lifestyle choice and it helps me to prevent any injuries,” says Alex.
World Championship finalist and American triple jump star Chris Carter also agrees that it is vital that we prepare our bodies in the best way possible before going into a summer workout session. “By consuming Sports Drinks such as Hydra-Guard before, during and after my workouts, I make sure I am ready to take it to the next level and be prepared for my workouts, and everyday lifestyle avoiding cramps and preparing me to perform at the highest level at all times,” says Chris.
Paul Millsap, 4x NBA All-Star and Hydra-Guard Partner has always made his nutrition and health a priority, which reflects his elite performance and extremely successful career in the NBA. Paul’s ability to maintain playing at the highest level has been nothing short of amazing. It's a professional career that every athlete strives for.
The key for longevity in any athlete’s career is to take care of their bodies first and that's something that Paul has obviously done very well. Hydra-Guard Sports Drink caught Paul’s attention in early 2019, when he officially partnered with them in efforts to bring the brands healthy benefits more readily available to more households across the country.
"Being a professional athlete naturally encourages me and my family to live a healthy lifestyle. Hydra-Guard Sports Drink raises the bar to unprecedented heights with its beverage innovation. It’s packed with electrolytes, and being an all natural sports drink with low sugars is a game changer, this product is changing the industry," says Paul.