Hydration is the king of exercise

The most important thing in your kit bag is your water bottle! The body is made up of 60% water, so it’s important we replace what we lose when working out.

On the market these days there’s a vast amount of drinks to take into your session, from isotonic drinks to smart water. But what should you really drink during your workouts?

Let’s look a little closer…

  • If your training up to 60 minutes you’ll only really be needing water.
  • If you’re going longer than an hour, it might be worth grabbing a sports drink to get the extra calories and electrolytes lost during the session.

So with all that’s on offer, where should we look?

Simple water is the best way to go, however, if you want a natural option that’s a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves, or even cucumber to your water to liven things up.

Keep hydrated through the day!

This is the best way to avoid binge drinking and leaving yourself with that feeling of water swaying in your stomach just before you train. The rule of little and often is the one to follow to ensure you not downing water pre workout. A good rule of thumb is to aim to drink 2 litres of water daily.

 

Quick tip

A good way to do this is to get a 2 litre bottle and draw lines on it for every hour between 9am and 4pm, by being at each line every hour you’ll have no problem drinking you way through the bottle.

Your body has great ways to let you know you need a drink:

  • Feeling thirsty? Drink!
  • Urine yellow? Drink!

Pre-workout

It’s okay to drink coffee before a workout. Just be sure to leave enough time between your drink and your exercise to hit the bathroom. Hot drinks increase bowel movements, and let’s be honest, we don’t want to have to run to the toilet mid-session.

Post-workout

We need to be replacing what we’ve lost during our training session. Shakes, isotonic drinks and smart waters work for sure, but why not try making your own? Don’t worry about the sugar, as your body can consume 40% of your daily allowance of glucose post session.

  • 5 teaspoons sugar
  • 2 teaspoons natural honey
  • 1/3 teaspoon salt
  • 1 teaspoon lime juice
  • 750ml of water

Use warm water the sugar and honey will dissolve quicker then put it in the fridge.

For more hints and tips, follow @NTUFitness.

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8 ways to be more active at NTU

It’s that time of year where everyone is struggling to stick to their New Year’s resolution, and most of the time it is based around being more active!

Well look no further… at NTU you are in exactly the right place, as we have many different ways you can get involved in sport and exercise.

8 ways to be more active at NTU:

1. At NTU there are 60 sports clubs for students to participate in, catering for every level of experience.

2. Play for Fun offers an alternative to just going to the gym by giving you the chance to start something new, get back into a sport you love, make new friends and most importantly, have fun!

3. Volunteering is a great way to get involved, and we work in partnership with Nottingham Trent Volunteering to offer a huge range of sport volunteering opportunities.

4. We have very popular intramural leagues in Football, Netball and Rugby, where you can enter your own team. Represent your hall, society, course, or simply round up some of your mates – everyone is welcome.

5. We have two gyms, the City Suite on City Campus, and the Lee Westwood Sports Centre on Clifton Campus.

6. Our Fitness Classes and Blast Sessions are very popular and offer a huge variety of options, with classes taking place at City and Clifton.

7. You can hire our world-class facilities, such as the brand new tennis centre, sports halls, squash courts, and the 3G to have a bit of fun with your mates.

8. We provide sporting opportunities to university staff as well as students, which are aimed to fit in with your busy professional and social lives, whilst relieving some of that day-to-day stress!

Give it a go…Overnight oats

What better way to help you roll out of bed in the morning for that dreaded early lecture or that 7 am fitness class, than a delicious breakfast you go to sleep excited about! Overnight oats recipes are all over the likes of Pinterest and Instagram at the moment, and we want in.

This quick, simple recipe is not only flavoursome; it’s versatile, can be done on a budget and is pretty good for you too. Although this breakfast is carb-fuelled, it’s slow releasing meaning you’ll be fuller for longer and will stop you reaching for those sugary snacks before lunchtime. It’s also great fuel to have before a workout or training session.

It only takes 5 minutes to whip up and is prepared the night before – so why not give it a go?  The list is pretty endless as to what toppings / fruit to use, so we’ve gone with our favourite:

Blueberry & Banana Overnight oats
Serves: 1
Prep time: 5 mins

Ingredients
50g raw porridge oat
250g natural yoghurt (any flavoured or Greek yoghurt will work too, you can use half yoghurt / half milk for a runnier consistency, or soy / almond / coconut milk for a vegan version)
Handful of Blueberries
Half a banana, chopped

Optional extras
Vanilla extract or honey for added flavour
Any kind of nuts for an added crunch

Method
Take your bowl or jar and do a small layer of oats, followed by a small layer of yoghurt and repeat until you have used it all. Add chosen toppings, cover and leave to chill in the fridge overnight. The oats will have absorbed the yoghurt/milk and when you are ready to eat, mix it all together and it should be deliciously creamy. Add more fruit on top if desired. Enjoy!