How can you keep your clients hydrated during functional training?

1 Why hydration matters

Water makes up about 60% of your body weight and plays a vital role in many physiological functions, such as regulating body temperature, blood pressure, heart rate, and muscle contraction. When you exercise, especially in functional training, you lose water through sweat, breathing, and urine. If you don't replace the water you lose, you can become dehydrated, which means your body doesn't have enough fluid to function properly. Dehydration can impair your performance, cognition, mood, and recovery, as well as increase your risk of heat exhaustion, heat stroke, muscle cramps, and injuries.

2 How much water do you need

The amount of water you need to stay hydrated during functional training depends on several factors, such as your body size, sweat rate, exercise intensity, duration, and environment. A general guideline is to drink about 500 ml (17 oz) of water two hours before your session, and then 150-300 ml (5-10 oz) every 15-20 minutes during your session. However, this may vary depending on your individual needs and preferences. You can also use urine color as a rough indicator of your hydration status. If your urine is clear or pale yellow, you are well hydrated. If your urine is dark yellow or brown, you are dehydrated and need to drink more water.

3 What to drink

Water is the best choice for most functional training sessions, as it hydrates you without adding any calories, sugar, or artificial ingredients. However, if your session lasts longer than an hour, or if you sweat a lot, you may benefit from drinking a sports drink that contains electrolytes and carbohydrates. Electrolytes are minerals that help balance the fluid and pH levels in your body, and prevent muscle cramps and fatigue. Carbohydrates are the main source of energy for your muscles, and can help you sustain your intensity and endurance. A sports drink should contain about 6-8% carbohydrates and 460-690 mg of sodium per liter (32 oz).

4 How to monitor hydration

Besides urine color, there are other ways to monitor your hydration level during functional training. One method is to weigh yourself before and after your session, and calculate your sweat loss. For every kilogram (2.2 lbs) of weight you lose, you need to drink about 1.5 liters (50 oz) of water to rehydrate. Another method is to check your thirst level. If you feel thirsty, you are already slightly dehydrated and need to drink more water. However, thirst is not a reliable indicator of hydration, as it can be influenced by other factors, such as hunger, temperature, and taste. Therefore, you should drink water regularly and not wait until you feel thirsty.

5 How to prevent dehydration

To prevent dehydration during functional training, it is essential to drink water before, during, and after your session. Additionally, it is important to avoid alcohol, caffeine, and sugary drinks as they can interfere with performance and recovery. Eating foods that are high in water content, such as fruits, vegetables, soups, and yogurt can provide additional fluid and nutrients. Additionally, wearing light, breathable clothing that allows sweat to evaporate can help cool you down. It is also important to adjust intensity and duration according to the weather conditions and be aware of the signs and symptoms of dehydration. By following these tips, you can keep your clients hydrated during functional training sessions and help them achieve their fitness goals safely and effectively.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?