How to Rehydrate Fast: Pre-Activity Advice for Athletes

So many athletes want to find the best way to prevent dehydration. The answer is quite simple: hydrate well before and during an activity. The better your hydration protocol, the less likely you are to find yourself dehydrated, exhausted, and suffering from the side effects. With Australian summer fast approaching, athletes around the country are gearing up for more outdoor training sessions, races, marathons, and events. We couldn’t be more pumped for what summer has in store, but we want to share our inside tips for staying safe and hydrated.

With these pre-activity hydration tips, you can improve your performance and motivation no matter what sport you practice. First things first, let’s talk about how much water to drink before working out or doing any physical activity.

Drink 500-700ml Before Exercise to Boost Hydration

Before we delve into how to rehydrate fast, it’s a better idea to focus on how to hydrate before putting your body through any challenging physical activity. A liter or a liter and a half of water an hour or two before exercise is ideal for setting a healthy foundation that will give your body the fluid it needs to deliver electrolytes to your muscles and help prevent fatigue and cramps.

The exact amount of water you’ll need will vary depending on the temperature outside, your sweat rate, age, and fitness level. But a safe figure for any athlete is in the 500 to 700ml zone. Just don’t chug it all at once; drinking gradually is the best way to hydrate your body, so try to consume this amount of water over the course of an hour.

Avoid Overhydration

Drinking too much water can be dangerous and cause a condition called hyponatremia. Kidneys aren’t able to get rid of the excess water, and it eventually makes its way into cells and dilutes the sodium levels in the bloodstream. It can be life-threatening, so always err on the side of caution and drink what you need.

You’ll still need to hydrate during an activity. Drinking tons of water beforehand doesn’t change that. Remember that not just water is the culprit; excessive sports drinks or any other fluid can be dangerous for you.

Pre-Activity Hydration Tips to Help Athletes Maximize Performance

Now we can focus on actual steps to hydrate properly and stay safe during any event. Remember to listen to your body as well, and always stop any physical activity if you feel sick, lightheaded, dizzy, nauseous, or unable to stand.

Tip 1: Consume Electrolytes

Adding electrolytes to your pre-activity hydration can increase muscle responsiveness and performance. These minerals help your body communicate better, which can enhance mobility, agility, and performance.

The most important electrolyte an athlete needs is sodium (salt). It’s responsible for helping nerves send signals to muscles, including the heart, and helping cells absorb nutrients.

You can get electrolytes through do-it-yourself blends, or you can try a premium formula like Fuel X to bring your A game.

Tip 2: Stay on Top of Your Hydration

Aim to consume 236 to 345 ml of water every 15-20 minutes, especially when exercising in the heat. At the same time, do not consume more than 1-1.5 liters per hour to prevent water intoxication.

A good way to judge your hydration needs is to check the color of your urine. It should be a pale, clear color. Yellow or dark urine indicates a need for more fluids.

Tip 3: Adjust Your Fluid Intake for Hot Weather

Hotter temperatures means greater fluid loss. The more you sweat, the more electrolytes and water you’ll lose. This means you need to compensate by boosting your hydration. Be mindful of your sweating, and consider changing your routine to avoid working out in hot weather.

Additional Hydration Tips for Summer Training and Events

Time your workouts during the early morning or late evening before temperature spike.
Wear light, breathable fabrics and avoid dark colors that absorb more heat.
Stay mindful of dehydration symptoms, and stop working out if you feel too hot.
Take your workouts into air conditioned spaces when you can.

Fixx Nutrition: Your Pro Hydration Partner

Staying hydrated as an athlete can be a challenge, because you typically need more than just water to maximize your health and potential. Sports drinks might have electrolytes, but they also contain high amounts of sugar many athletes want to avoid. The ideal solution? Fuel X. Our hydration powder gives athletes a strong dose of essential electrolytes with no added sugars or preservations.

Stay ahead of the game this summer with Fixx Nutrition’s hydration products. Shop now.

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