Gatoraide vs. Rehydrate vs.... What's Better?
Hello athletes. Summer has hit us full force this week after a mild start and the heat isn't likely to let up anytime soon... but that's OK cause you're a CrossFitter & heat is just another mental challenge you'll overcome. Hydration, as we stress in our 101 for Beginners Class, is vastly more important during our Texas summers. You need to be constantly drinking water, even on days you don't workout! How much? We recommend at LEAST 80 oz a day and considerably more depending on your activity level. Slugging down closer to 1/2 your body weight or more in ounces of water per day is an even better approach. Remember, if you're thirsty you're already slightly dehydrated!
Sweat Rate, what is it? It's exactly what it sounds like.. and yeah it's a little gross but knowing this will help you make a hydration plan! Simply put, it's the rate at which you sweat over a given period of time at various activity levels. It's not uncommon to sweat out 5 lbs of total body weight (water) during your hour in the box. Here's the gross part so take a breath... 1 gallon of water weighs about 8 lbs, so if you have lost 4 lbs of total body weight during the course of a workout, you have sweat out a full 1/2 gallon of water! Not only that, but you've also sweat out vital nutrients that your body needs to function & recover properly and you need to replenish all that.
So how do we address the problem so we can recover and perform optimally through a week's worth of workouts?
Know your sweat rate & replace what you sweat out. Weigh yourself before and after a workout (try to ditch the sweaty clothes because they still hold a lot of the water weight). The weight you lost tells you your sweat rate and remember, that's NOT real weight loss! When you rehydrate properly, you'll weigh about the same as you did before the workout, minus all those calories you just shredded during your workout!
Drink at least 80 oz of water daily, more on days you work out and when it's really hot.
PRE-hydrate AND rehydrate with a quality electrolyte drink.
There's lots of products on the market and Gatoraide leads in marketing dollars spent, but is there anything better? I have been using Advocare Rehydrate for years and I love it compared to the watered-down flavor (my opinion) of Gatorade. Check out the comparison chart I made that pits Advocare's Rehydrate up against the more popular electrolyte products on the market. Not only do you get the much needed Sodium (but not an overdose like on some products listed!), you also get other nutrients that help you optimally recover from a grueling WOD like Magnesium and Amino Acids while most of those other "popular" drinks don't have ANY! On hot days like today, I'll even drink some on my way to the gym as part of my hydration plan and since I only drink water (OK, and the occasional craft beer), it's a nice treat to have something flavored to drink! To wit, this is also one of the reasons I look forward to my post-workout protein shake, num num num num num :-)
Rehydrate Key Benefits:
Helps the body stay hydrated during physical activity
Provides a full spectrum of crucial electrolytes for improved electrolyte balance
Includes AMINO ACIDS to help feed and repair your muscles
Fuels your body with carbohydrates for energy production and sustained muscle endurance
Contains antioxidants A and C to fight free radicals commonly produced during exercise
Helps prevent cramping during and after exercise
We have a few flavors of Rehydrate in stock so ask one of the coaches if you'd like to pick up a tub!