All This Working Out is Making Me Thirsty: The #PropelFit Hydration Challenge

[caption id="attachment_16042" align="alignleft" width="383"]As if you needed a reason to stay hydrated, see what water is responsible for in your body[/caption]

I love a good challenge. 100 burpees for time? Bring it on.  300 reps a day? No problem. But...

Drink enough fluids daily so I'm FULLY and COMPLETELY hydrated? HUH!?

Yes, admittedly I'm like many others when it comes to my hydration and tend to walk around in a state of slight dehydration ( most of the time! ).

Based on a recent call I shared with a hydration expert from Propel , I realize that I don't drink enough fluids period and this can be harmful to my training and so many other daily life functions. Even if only slightly dehydrated, the compound effect of this daily practice can have an adverse effect on one's performance in sport, as well as concentration and productivity relating to execution of daily tasks.

Ultimately, being dehydrated can lead to health complications, which could otherwise be avoided with proper planning and implementation of a "hydration plan".

So that leads me to my next challenge...

The #PropelFit Add Flavor Challenge

For the next 7 days I will:

1. Follow a personalized fluid replacement plan to prevent the consequences of excessive (>2% body weight loss) dehydration such as early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.


2. Monitor urine color throughout the day: "light like lemonade” (pale, light yellow) is an indication of proper hydration


3. Aim to begin all workouts in a hydrated state: Practice a fluid replacement plan during your workouts based on my sweat rate


4. Aim to replace both fluid and electrolytes(sodium) lost through sweat


5. Ensure rehydration after a workout: consume 20-24 ounces of fluid + sodium per pound lost

So who's joining me?  [highlight]Stay tuned for the follow-up post next week as I share my results[/highlight]. 

Q&A with a Propel Water Hydration expert

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[caption id="attachment_16043" align="aligncenter" width="710"]Color of urine can be a great indicator of hydration levels of the body[/caption]

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The following is an exert from the BeverageInstitute.org

What is a Sweat Rate?

Your sweat rate is the amount of fluid you lose, primarily through sweat, during each hour you exercise under your normal exercise conditions. It is also the amount of fluid you should consume each hour while exercising to stay well hydrated and perform your best. Because sweat rates differ extensively from one person to the next, even under similar exercise conditions, it’s important to monitor your sweat rate.

Sweat Rate = (A + B) ÷ C, where A = Pre-exercise body weight – Post-exercise body weight, recorded in ounces. (1 lb. = 16 oz.) B = Fluid Consumed During Exercise, recorded in ounces. (1 cup = 8 oz; 1 gulp = about 1 oz) C = Exercise Duration, recorded in hours. (40 min = .66 hr)

Example:During her regular 90-minute outdoor run, Sue drank 22 ounces of fluid. Her pre-exercise weight was 125 lbs; post-exercise weight was 124.5 lbs.Sue’s sweat rate is = (A + B) ÷ C where:A = Weight Change During Exercise = 125.0 lb – 124.5 lb = 0.5 lb = 8 ounces B = Fluid Consumed During Exercise = 22 ounces C = Exercise Duration = 90 min = 1.5 hoursSweat Rate = (8 oz + 22 oz) ÷ 1.5 hr = 20 oz/hrTo meet ACSM hydration recommendations, Sue should plan to drink 20 ounces per hour of exercise, or 30 ounces total for 90 minutes (~ 5 ounces every 15 minutes)* when she runs under similar conditions.

Download your own sweat rate calculator here. Or read more on sweat rates at Runners World magazine.

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How do I know if I’m dehydrated?

Symptoms of dehydration include:

• Confusion


• Dry mouth


• Extreme thirst


• Feeling dizzy or lightheaded


• Headache


• Little or no urine, or urine that is darker than usual


• No tears when crying


• Sleepiness or fatigue

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What are the effects on performance when I'm not properly hydrated?

12 effects of dehydration on performance include:

1. Decrease in muscle power and endurance


2. Decrease in aerobic performance


3. Decrease in mental function


4. Decrease in motor skills


5. Decrease in fluid absorbtion


6. Decrease in heat tolerance


7. Increase in cardiovascular strain


8. Increase risk of heat illness


9. Increase in fatigue


10. Increase in weakness


11. Increase in irritability


12. Increase in perceived effort

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Fluids Surrounding Performing

• For short duration (<60 minutes), low to moderate intensity activity, water is a good choice to drink before, during, and after the activity.


• Sport drinks (6-8% carbohydrate) are good options for moderate to high intensity activity lasting longer than 60 minutes, especially when the goal includes replacing carbohydrate and electrolytes.


• For those who experience high sodium losses while performing, eat salty foods in a pre-activity meal.


• Rehydrate following activity by drinking enough fluid (water or sports drinks) to replace fluid lost during activity. Replace fluid and sodium losses with watery foods that contain salt (soup, vegetable juice). Replace fluid and potassium losses by consuming fruits and vegetables.

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Contest Announcement! Are you ready to workout with Propel?

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Whatever your workout, Propel and MapMyFitness are working together to get you the hydration you need during your sweatiest sessions with the  Workout With Propel Challenge.

Until August 6th, log up to one workout a day and one Propel to have it count towards your chances to win an Under Armour gift card! Once you  enter the challenge , workouts done on MapMyFitness, MapMyRun, MapMyWalk or MapMyRide will automatically be entered onto the challenge board. You do have to manually enter those Propels you chug on the website, though. [/box]

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“Just so you know, I have been compensated to share my ideas on this topic. Sometimes it is in the form of products, or services or even money… But here’s the thing; I won’t  share anything with you that I don’t fully support. It doesn't matter what it is, or how much they are willing to give me, if I don’t believe in it, It won’t be on my site. Seriously. You’ll just have to trust me on this.”   ~ Moose