Best Hydration Practices for Pre workout include:
• Check urine color before beginning exercise
• 2-4 hours pre-exercise:
» 1oz per 10b of body weight
» Generalized: 16-20 oz fluid (approximately one bottle water or sports drink)
• 2 hours pre-exercise:
» 0.6oz per 10lb of body weight
» Generalized: 7-12 oz fluid
• 10 minutes before workout/game: 5-10 oz fluid
(water or sports drink)
• Pre-exercise electrolyte recommendations
» Encourage salty food intake like pretzels, tomato juice, pickles, soups, and other salty snacks
More hydration tips coming up in this week’s article!
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.