Proper Hydration for Optimal Performance 

Emily Shields Warner, nutritionist and professional cross racer is back with her nutritional tips to help you excel in training and racing. It's August, which means that if you are out riding, you are most likely in a significant amount of heat. Hydration is key to performance! Consuming adequate amounts of fluid and electrolytes before, during, and after physical activity is critical for good performance. Not only is proper hydration important for physical activity but it has a great impact on almost every physiological function. On a daily basis, we require water more than any other nutrient. From an athletic perspective, proper hydration helps decrease the risk of dehydration and heat illness, maintains cardiovascular and thermoregulatory function, and improves performance during physical activity. This blog will discuss how to properly hydrate pre, during, and post physical activity. Pre Exercise If heavy sweating is expected, try to drink 2-3 cups of fluid 4 hours before exercise. Consume part of that fluid as a carbohydrate...
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