HYDRATION CONSIDERATIONS

Water is necessarily for all bodily reactions involved in basal function and metabolism. This includes getting nutrients in and out of cells, supporting waste removal, and recovery after exercise. With these considerations, the International Society of Sports Nutrition suggests that:

• Water is the most effective ergogenic aid (i.e., supports exercise performance)

• Rehydrating is the primary goal of post-exercise recovery

Therefore, hydrating before, during, and rehydrating after an Orangetheory workout is very important for members to prioritize. However, during the day and during the week Orangetheory members consume more than just water as a source of hydration. All beverages, fluids contained in food, and alcohol count towards total fluid intake.

Water is deemed suitable for most people as a source of hydration and rehydration when their workouts are inside in controlled conditions and last less than 60 minutes. This describes most Orangetheory workouts and most of Orangetheory members. Situations where a carbohydrate and electrolyte containing beverage may be more appropriate are: for individuals who are heavy sweaters, for workouts longer than one hour, such as an Orange 90, workouts in hot, humid conditions.

1. Arrive at an Orangetheory workout well-hydrated

2. Drinking roughly 17-20 ounce of water (e.g., about 3/4 of a PATH water) 2-3 hours before arriving at the studio to support adequate hydration

3. 20-30 minutes before starting the Orangetheory workout consume another 7-10 ounce of water (e.g., 1/2 of a PATH water)

4. Sip water throughout class and don't wait for thirst to ensue

5. Try to replace fluids losses during exercise within 2 hours post-workout

Alcohol

Alcohol is non-nutritional.  Alcohol is another example of 'empty calories' because it provides calories and no other nutritional value. Alcohol provides more calories than protein and carbohydrates when compared per gram. Alcohol is also metabolized differently in the body, and as it is metabolized, it produces a substance that can enter one of the primary energy cycles of the body and replace the use of fats or carbohydrates. In this case, high alcohol consumption is counterproductive towards a weight loss or body composition goal.

The alcohol content of various beverages differs greatly, so there are different standard serving sizes for alcohol beverages that members might not realize.  The recommendation is to limit alcohol intake with more specific limits of:

Men = 2 standard drinks or less per day (or none)

Women = 1 standard drink or less per day (or none)