What are the best hydration strategies for high-intensity functional training sessions?

1 Know your sweat rate

Your sweat rate is the amount of fluid you lose through sweating during exercise. It depends on several factors, such as your body size, fitness level, intensity, duration, temperature, and humidity. Knowing your sweat rate can help you estimate how much fluid you need to replace during and after your HIFT sessions. You can calculate your sweat rate by weighing yourself before and after exercise, and adding the amount of fluid you consumed during exercise. The difference in weight is your fluid loss, and you can divide it by the duration of exercise to get your sweat rate per hour.

2 Drink before you start

It's important to start your HIFT sessions well-hydrated, as dehydration can reduce your blood volume, cardiac output, and muscle function. Aim to drink about 500 ml of fluid 2-3 hours before your HIFT session, and another 250 ml 15-30 minutes before you start. This will help you optimize your hydration status and prevent excessive thirst during exercise. Choose fluids that are isotonic or hypotonic, meaning they have a similar or lower concentration of electrolytes and carbohydrates than your blood. This will help them absorb faster and replenish your energy and electrolyte stores.

3 Sip during breaks

During your HIFT sessions, you may not have much time or opportunity to drink, as you move from one exercise to another with minimal rest. However, you should try to sip some fluid during your breaks, especially if your session lasts longer than an hour or if you sweat a lot. Aim to drink about 150-200 ml of fluid every 15-20 minutes, or as much as you can tolerate without feeling bloated or nauseous. Again, opt for isotonic or hypotonic fluids that can hydrate you quickly and provide some carbohydrates and electrolytes to fuel your muscles and prevent cramps.

4 Rehydrate after you finish

After your HIFT session, you need to rehydrate to restore your fluid balance and support your recovery. Ideally, you should drink enough fluid to replace 150% of your fluid loss within 2 hours of finishing your session. For example, if you lost 1 kg of fluid during your session, you should drink 1.5 L of fluid afterwards. You can use your sweat rate and body weight to estimate your fluid loss and replacement needs. In addition to water, you can also drink fluids that contain protein, carbohydrates, and electrolytes, such as milk, sports drinks, or smoothies. These can help you replenish your glycogen, repair your muscles, and restore your electrolyte balance.

7 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?