There are many physical benefits of training. But because almost all athletes in the Northern Hemisphere train throughout the summer in hot temperatures, minimizing dehydration is critical to receiving the adaptations to following a training plan.
-Lower heart rate
-Higher stroke volume
-Higher cardiac output
-Higher skin blood flow
-Lower core temperature
-Understand the warning signals of dehydration
-Plan your hydration strategy before a workout (rather than waiting until the last minute)
-Drink ~5-7 mL per kg body weight 4hours before exercise (appropriate for afternoon workouts or races) OR 17-20 ounces of water 2-3 hours before workouts/races.
NOTE: Glycerol has been promoted to help with hyperhydration. Glycerol is a WADA banned substance and should not be used by athletes (it also comes with dangerous side effects).
-Avoid drinking large volumes (more than 30 ounces in the 3 hours prior to a workout/race) before a workout/race which can cause GI discomfort, low blood sodium levels or excessive urine production.
-Plan to bring fluids/electrolytes/sport drinks with you for the start of your workout (generally at least 1 hour of running and 2-3 hours of cycling and 1 hour of swimming) so that you do not have to ration your fluid supply. Plan to stop as needed so you can voluntarily drink as needed.
-Be consistent in training with fueling/hydration during workouts.
Drink no more than 10 ounce fluid every 15-20 minutes (best as 4-5 ounces every 10 minutes).
For example, if you lost 5 lbs in a workout, aim to consume 80 ounces of fluid in a 4-6 hour time period in the form of an electrolyte beverage, recovery drink, food and water.