Importance of Hydration
Hydration is one of the most important aspect of human or sporting performance especially in strength bases sports. The need to be in a constant hydrated mode will determine your performance during your training session or even on competition day.
The recommended daily intake is 6 to 8 glasses for an active adult that by most health practitioners. But the reality is that every athlete is unique due to their performance for each sport and different from the demands of each specialized sport. According to a research study done by American College of Sports Medicine (ASCM). “Hydration is not a one solution formula and every individual has different needs based on athletic pursuits and lifestyles”.
A Yoga practitioner and a strongman athlete would definitely have different hydration regimes just by the nature of their activity and by body composition.
High performance athletes or individuals with an active lifestyle. ACSM recommends the an individual hydration plan for athletes – Body Weight x 41 (41 being the water plan coeeficient)
So if you are 120kg strength athlete you would need 120kg x 41 = 4920ml ~ 5000ml of water. To make things easier rounding it off to the nearest 1000 ml would be more convenient. Now you may say, 5000ml of water is a LOT of water but if you break it down, it is quite managable
Upon Waking Up – 500ml
Pre workout – 500ml
Intra workout – 1200ml (Your BCAA of choice while your train, mine would be ON PRO BCAA)
Post workout – 500ml
And if you train in the morning, thats already more than half of your hydration plan for the day, All you need to do is to ensure that you finish the other 2300ml during the day. That would be quite manageable for the next 12 hours of the day.
In the meantime, train hard and stay injury!