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4 Simple Steps to Determine the Water You Need To Consume Before You Train in a HOT Environment

6/27/2017

1 Comment

 
1. Ensure you're hydrated before you train, meaning your urine is clear, and you are not experiencing thirst (by the time you're thirsty you're already dehydrated)

2. Weigh yourself before exercise without cloths


3. Perform a 60 minute moderate to vigorous workout then weigh yourself immediately after without cloths. The weight lost is the amount of water weight you can expect to lose per hour of training in a hot environment. BE CAREFUL... DO NOT TRAIN IN EXTREME HOT AND HUMID ENVIRONMENTS check weather, and heat advisories.



4. Divide pounds of water you lost by your pre-exercise weight. For example 2 divided by 180= .01111 (1%). This will tell what percentage of your body weight you lost from water. A loss of MORE than 2% indicates you were dehydrated prior to exercising.

Several notes:
(a) A weight lost of more than 2% of your body weight indicates that you were dehydrated before you began training
(b) Drink 24 ounces for every 1 pound of water weight lost (accounts for urine loss)  
(c) Improper dehydration while dangerous also negatively impacts performance
1 Comment
Illinois Backpage Classifieds link
11/20/2022 03:48:09 pm

Hi thanks for sharingg this

Reply



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  • ABOUT
    • About Jeremy
    • Contact
    • Testimonials
    • In The Media
    • Privacy Policy
  • Services
    • In-Person Private Training
    • Private Virtual Training
    • Fitness Support
  • content
    • Blog
    • Videos
  • Exercise-U
    • Guidelines >
      • Exercise for General Health
      • Exercise for Health in Children and Adolescents
      • Pregnancy and Postpartum
      • Cardiovascular Conditions and Disorders >
        • Atrial Fibrillation
        • chronic heart failure
        • Myocardial Infarction (MI)
        • Peripheral Arterial Disease (PAD)
      • Muscle and Skeletal Conditions >
        • Lower Back Pain (LBP)
        • Osteoarthritis
        • Osteoporosis
      • Metabolic Conditions >
        • Obesity
        • high blood pressure (hypertension)
        • Diabetes Mellitus (Type 2)
    • Free Content (registration is free) >
      • Workouts >
        • Body Weight and Bands
        • TRX/Suspension Workouts
      • Goals >
        • SMART Goals
        • FITT
      • Nutrition >
        • Nutrition >
          • Nutritional Resources
      • Flexibility >
        • SMR & Foam Rolling
        • Dynamic Stretching
        • Static Stretching
      • Preparation >
        • To Ice or to Heat?
        • Training When Sick
        • Hot Weather Trng Protocol
        • hydration
        • Feet
    • Client Resource Library >
      • Topic Videos