Posted by VNDL Project
You can do everything right in the gym and still have a flat session because you walked in under-hydrated. Here's how to get hydration right, and when water alone isn't enough.
Why it matters
When you sweat, you lose water and electrolytes, mainly sodium. Losing more than about 2% of your body weight in fluid can hurt endurance, focus and how hard a workout feels.1 Sweat rates vary a lot between people, often from half a litre to more than a litre per hour of hard training.
What electrolytes do
Electrolytes like sodium, potassium and magnesium help your body hold on to the water you drink and keep your muscles and nerves firing properly. In long, hot or very sweaty sessions, plain water can't replace what you lose.
When to drink
- Before: drink a glass or two of water in the couple of hours before training.
- During: sip regularly. For sessions over an hour, or when you sweat heavily, add electrolytes.
- After: keep drinking until your urine is pale yellow again.
Where EAAs fit in
A drink during training is also a good time to get essential amino acids (EAAs), which give your muscles the building blocks they need to recover. That's why we put both in one scoop.
VITAL: hydration and recovery in one
VITAL EAA Recovery & Hydration combines electrolytes with all nine essential amino acids (3.35 g leucine per scoop), plus taurine and citrulline. Sip it during training or have it after.
Read more: BCAAs vs EAAs and Taurine for Training.
This article is for education only and is not medical advice. If you are pregnant, nursing, taking medication or managing a health condition, talk to your doctor before starting any supplement.
References
- Sawka MN, et al. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
