Bens Outdoor Hut

Hydration Tips

Proper hydration can improve energy, endurance, recovery, and overall performance. Staying hydrated isn’t just about drinking water- it’s also about replacing electrolytes lost through sweat.

Before Exercise:

  • Drink 16-24oz (500-700 mL) of water 2-3 hours before activity.
  • Drink an additional 8-16 oz 9250-500 mL 30-60 minutes before starting.
  • If you’re exercising in the heat or expect to sweat heavily, include electrolyes.

During Exercise

  • Aim for 16-32 oz (500- 1,000 mL) of fluid per hour.
  • Include electrolytes, especially during hot weather or long workouts.

Key Electrolytes

Sodium

  • The most important electrolyte for endurance athletes.
  • Helps maintain fluid balance and prevent cramping.
  • Aim for 300-1,000 mg per hour during longer efforts, depending on sweat rate.

Potassium:

  • Supports muscle and nerve function.
  • Found naturally in bananas, potatoes and coconut water.

Magnesium:

  • Supports muscle contractions and recovery.
  • Important for athletes who sweat heavily or trail frequently.

After Exercise:

  • Replace fluids lost during your workout.
  • Drink water and include electrolytes if you had a long or sweaty session.
  • Pair hydration with a recovery meal containing carbohydrates and protein.

Quick rules

  • Start workouts hydrates.
  • Sodium is the most important electrolyte during endurance activities.
  • Potassium helps support muscle function
  • Magnesium supports recovery and muscle health.
  • For workouts over an hour, use electrolytes- not just water.

Remember: hydration needs vary from person to person. pay attention to thirst, weather conditions, and how much you sweat. Stop by Ben’s Outdoor Hut for expert advice on hydration and shop our top notch hydration and electrolyte procucts.