Hydrating for success

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As an athlete, you understand the importance of staying hydrated, especially during high intensity training periods. But did you know that HOW you hydrate matters? At different levels of stress and effort your muscles require different levels of oxygen and fuel, which proper hydration can provide.

To begin, below are some general best practice guidelines for optimizing your hydration plan during training:

Workouts under 90 minutes require hydration replenishment with electrolyte-rich fluids

Workouts over 90 minutes, carbohydrates play a key role in your hydration for optimal fluid transfer

During your workout, aim to consume 16-24 oz. of electrolyte-rich fluid per hour

It is so important to provide your body with an optimal blend of electrolytes and carbohydrates in order to stay energized and strong when you’re putting it under extended stress. There are a number of variables that contribute to your individual hydration needs as an athlete (weight, gender, etc.) Find below a guide for how to plan your hydration and nutrition before you head out for your next long workout.

MEN (baseline recommended carbohydrate intake)

up to 1.5 hours: No added carbohydrate needed
1.5 hours + (or <1.5 hours if very strenuous): Weight in pounds/4 = grams of carb per hour of exercise
Example: 200lb man needs 50 grams/hour

WOMEN (baseline recommended carbohydrate intake)

up to 1.5 hours: No added carbohydrate needed
1.5 hours + (or <1.5 hours if very strenuous): If <150lb 30 grams of carb/hourIf > 150lb; If weight in pounds/5 = grams of carb per hour of exercise
Example: 175lb woman needs 35 grams/hour

BOTH (recommended fluid intake)

up to 1.5 hours: 16-24 ounces with a nuun electrolyte tablet before or after workout
1.5 hours + (or <1.5 hours if very strenuous): 16-24 ounces of water with nuun performance per hour of exercise; 1 ounce = 1 gram of carb

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