Many athletes swear by their gels, powders, bars and chews, but there’s one key ingredient that may be lacking in your personal arsenal of training tricks: Water.
That’s right – plain old H2O is the original performance enhancer because without adequate fluids your body can’t efficiently convert food into energy. Dehydration also increases core temperature, decreases VO2max, and increases heart rate and perceived exertion, all of which can accelerate the onset of fatigue.
We all know by now that thirst is not necessarily a good indicator of hydration; by the time your body senses it, you’ve already lost about one percent of your body weight in water. But did you also know that exercise performance can decrease with a little as a two percent drop in body weight from dehydration? That’s less than three pounds in a 150-pound athlete – a mighty small window in which you have to respond to thirst before bodily functions are affected.
Why is this important to note? Well, some athletes can lose up to five pounds of sweat (or more!) during practice and competition. So to combat the water lost in sweat during these sessions, plan to compensate by drinking before feeling thirsty and making every effort to start exercise sessions in a hydrated state.
A good rule of thumb is to drink about 16 ounces of water two hours before any endurance event, followed by a cup or two 10 to 15 minutes immediately prior to activity. Aim to consume another four to six ounces of fluid every 15 minutes throughout the duration of the event, and remember that it’s just as important to rehydrate afterward as well.
If you’re planning on an exercise session lasting more than 90 minutes, consider swapping in a sports drink or electrolyte tablets, which help bring your system into balance more quickly by helping you to retain more liquid. If you’re overwhelmed by the options, check out nuun’s electrolyte enhanced drink tabs, which contain an optimal mix of sodium, potassium, magnesium and calcium to maximize hydration and prevent cramping. With no carbs, sugars and a delicate fizz in a rainbow of 10 delicious flavors, using these portable and eco-friendly tabs is as easy as plopping one into 16 ounces of water in your favorite reusable water bottle.
By carrying a reusable bottle, too, you can help eliminate some of the 2.7 million tons of plastic used each year to make disposable bottles. Manufacturing these bottles requires an estimated 47 million gallons of oil, and sadly, less than 20 percent of these bottles are recycled.
Not sure which bottle is best? Check out the top picks below to find the one that’s right for you. Cheers!
If you: Care about hydrating without hurting the planet
Then try: The brilliantly-designed Bobble bottle ($12.95), which comes complete with a carbon-based filter to remove impurities as you drink (it lasts for about 300 refills). Made of 100 percent recycled materials, these BPA-free bottles have a modern, minimalistic look and offer better-tasting water at a fraction of the cost of regular bottled water.
If you: Are tired of dealing with stinky, mold-prone bottles
Then try: Clean Bottle ($9.95), an ingenious, BPA-free water bottle with a screw off top and bottom that makes cleaning and drying a cinch. Gone are the days of tossing reusable bottles that have turned gunky when cast aside; simply disassemble this one and toss in the top rack of the dishwasher to make it like new over and over again. Best of all, Clean Bottle is based locally, right over in Portola Valley.
If you: Want to make a statement…without saying a word
Then try: The Kor Delta ($22.95) or Kor Aura ($10.95), engineered ‘hydration vessels’ that are so aesthetically-pleasing with ergonomic lines and pops of color, you’ll never want to go back to disposable bottles again. But with style also comes substance – KOR’s “perfect spout” opening allows you to actually sip water comfortably, without having to guzzle or running the risk of it pouring down your chin.
If you: Need some serious hydration, where a bottle just won’t cut it
Then try: The Cadillac of hydration packs, the Osprey Verve 4 ($64.00) is a ridiculously-comfortable way to tote two liters of water without feeling like a pack mule. Created specifically with a woman’s body in mind, the Verve series not only utilizes mesh panels for breathability and an adjustable harness for comfort, but it also offers quick access to water at all times, thanks to a smartly-designed built-in magnet system in the bite valve and sternum strap.
If you: Prefer to travel light (and don’t want to be bothered with a bottle)
Then try: The ultimate space-saver – Sip n’ Go ($7.99), a reusable water reservoir that folds up neatly and is small enough to fit in your pocket or purse between uses. Lightweight, easy-to-use, and even freezer- and dishwasher-friendly, the Sip n’ Go has a snap for folding, plus a handy carrying clip that makes it the ideal travel companion. Take an empty one through security, and simply fill it up at a drinking fountain before departing to avoid the added expense and hassle of buying water at the airport.
If you: Value form and function on the go
Then try: The versatile Sport + Store ($19.95), a clever multitasker of a bottle that’s meant to be toted along during your favorite pastimes. Forget juggling cash, keys, cards and other small items while out and about – this dual-purpose stainless steel water bottle makes life a breeze thanks to a removable storage compartment in the base, plus other key features such as a secure twist top and anti-spill cap.
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