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Proper hydration is essential before, during and after a workout. The amount of water needed varies from person to person and largely depends on the intensity and duration of your workout. If your workout is longer and/or more intense you will need to drink more water to replenish lost fluids.
An average person would need to drink about 15 fl oz about 2 hours prior to a workout. This will help to excrete excess waste products that are already present in the system. Fifteen minutes before your exercise routine drink about 10 fl oz to ensure adequate hydration.
While exercising, try to drink about 8 fl oz every 20 minutes. Most of the immediate weight lost during an exercise routine comprises of fluids and so the simplest way to ensure hydration after a workout is by weighing yourself before and after exercising. You will need to drink about 22 fl oz water for every lb that you have lost. If you follow a high intensity exercise routine that lasts over 90 minutes, you can substitute water for a mild electrolyte solution. As you sweat your body looses water as well as sodium, potassium, chloride etc. and an electrolyte solution will help to replenish lost nutrients.
It is better to wait for at least 40 minutes before having a meal although you can have a fruit or vegetable juice within 10 minutes or so. Avoid all cold fluids and instead have your juice at room temperature or slightly cooler. If you are a competitive athlete and follow a strict and rigorous schedule, you will need to plan out your diet carefully. You will need to have foods that are high in carbohydrates along with a modest amount of proteins to replace depleted glycogen stores within your muscles. If on the other hand you are more of a recreational exerciser and work out not more that once a day, you do not need to worry about post-exercise foods as your body has ample time to recover in between workouts.
It is also equally important to eat before your workout. Most people who exercise in the mornings tend to skip their breakfast and exercise on an empty stomach. Have a light meal at least 2 hours prior to exercising to ensure that your body has the required fuel for your workout. Avoid high fat proteins like cheese, red meat and Peanut butter as they take longer to digest and can leave you feeling nauseous and fatigued.
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