Tag: mike dolce

PRE-ORDER IS NOW OPEN. BOOKS BEGIN SHIPPING SEPTEMBER 1.

THE DOLCE DIET: 3 WEEKS TO SHREDDED
(230+ page REVISED EDITION)

SPORTS ILLUSTRATED:
“Mike Dolce has earned the reputation as one of the top coaches in mixed martial arts.”
MEN’S FITNESS:
“Dolce trimmed himself from 280 pounds down to 170 when he was competing.
It’s safe to say that he is an expert in training and nutrition.”
ESPN:
“Dolce is a lifestyle changer.”
ELLE MAGAZINE:
“Mike Dolce is the go-to guy in the world of martial arts.”
UFC WOMEN’S BANTAMWEIGHT CHAMPION RONDA ROUSEY:
“The Dolce Diet’s Results were impossible to ignore.”
UFC WELTERWEIGHT CHAMPION JOHNY HENDRICKS:
“When I have a fight scheduled the first person I call is Mike Dolce.”

Mixed Martial Arts is a sport known for its drastic weight cuts! For the first time in print, MMA’s 2013 Trainer of the Year, Mike Dolce, shares his powerful weight cut and rehydration techniques used with the world’s greatest combat athletes! 3 Weeks to Shredded includes not only the incredible new weight-cut method used for Thiago “Pitbull” Alves’ 2014 career-defining comeback performance, which earned him UFC Fight of the Night honors, but a bonus section detailing Mike Dolce’s original 2007 3 Weeks to Shredded meal plan in which he cut 42 lbs. in 6 weeks!
What’s Inside:
How to manage a weight cut
Exact meal plans used during real weight cuts
Hydration & Rehydration techniques
Traveling while cutting weight
Dangers of weight cutting
AND much more!

Called “the patron saint of weight cutting,” Mike Dolce has coordinated the high-profile weight loss for many of the world’s top athletes, including…
* “Rowdy” Ronda Rousey, UFC women’s bantamweight champion
* Johny “Bigg Rigg” Hendricks, UFC welterweight champion
* Vitor “The Phenom” Belfort, UFC two-time world champion
* Quinton “Rampage” Jackson, UFC / Pride FC world champion
* Thiago “Pitbull” Alves, UFC world title contender
* Chael Sonnen, UFC world title contender
* Gray “Bully” Maynard, UFC world title contender
* Mike “Quicksand” Pyle, WEC world champion
* Duane “BANG” Ludwig, UFC/K-1 veteran & World MMA Awards 2013 Coach of the Year
* Michael “The Count” Bisping, The Ultimate Fighter 3 winner
* Nik “The Carny” Lentz, #6 ranked UFC featherweight
and many more!

The Mike Dolce Show fitness podcast answers your wellness questions! In today’s episode, Mike talks about how much fruit is too much; the new revised 3 Weeks to Shredded and more!
Mike Dolce is the 2013 World MMA Awards Trainer of the Year. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!

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5 Healthy Movie Theater Snacks

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

Movies are a huge part of year-round fun, but sometimes our downfall in our weight loss or healthy lifestyle goals are movie theater snacks. Here are some nutritious and delicious snack alternatives.

Nuts or Seeds:

Pistachios, almonds, walnuts, sunflower seeds, pumpkin seeds, etc. (all unsalted and raw of course). Mix ’em together for a medley of flavor and portion out the amount in small snack bags prior to heading out the door.

Shelled Edamame, lightly salted with Sea Salt:

Edamame is not only a great source of protein, but it’s quiet enough to open up and eat in the theater without disturbing anyone else. And these are a great alternative to popcorn for all those salt cravers!

Kale Chips:

Simply drizzle some kale leaves with olive oil and sprinkle on some seasonings, then bake on 350° for 10-15 minutes. Once done, just toss them in a snack bag or Tupperware™ so they don’t get crushed, and enjoy! A crunchy alternative to chips or popcorn that’s filled with essential vitamins and minerals!

Metabolate™ 100% Natural Chocolate w/ Green Coffee Extract & Capsaicin: (GET ChocoFree Metabolate HERE)

These savory morsels are the perfect thing to satisfy that sweet tooth. They are sugar-free, dairy-free, GMO-free and 100% Dolce Approved! So avoid the Goobers and Milk Duds, and replace them with 2 pieces of these little bad boys! Chocolate-lovers will be VERY satisfied!

Frozen Grapes:

Pop organic green or red grapes in the freezer a few hours before your movie. Throw a generous handful in a snack bag and bring them with you. By the time you get to the theater, they’ll have thawed just enough to make them edible. These are a great alternative to the Nestle Dibs Ice Cream Bites™ they sell at the concession stands. You’ll get that cold, sweet sensation without the guilt! Feel free to try other frozen fruits of your choosing, such as, cherries, raspberries, blueberries or bananas.

DRINK TIP

Don’t Sip on Soda!

Try Water or Freshly Brewed Iced Tea: Avoid all the chemicals and sugar from soft drinks and bring your own water or freshly brewed iced tea from home. Add some lemon for a little flavor and sip away with no regrets!

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Sugar’s got a new disguise

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

You’ve heard over and over again that sugar needs to be reduced in our diets in order to achieve weight loss goals and overall wellness. When we see sugar listed on food labels, we tend to get turned off and, hopefully, opt for something else. But how is this affecting sales of products with sugar listed in the ingredient list? You guessed it, sales are declining. So let’s think like a marketing agency/manufacturer for a second. How else can I get consumers to buy more of my product without having to change any of the ingredients (because that would be too much work, right?)? Oh, I’ve got it! Let’s give it a new name!

Food manufacturers are choosing a “healthier” name for good, old-fashioned sugar. May I introduce to you, evaporated cane juice…. That’s right, you heard it correctly. They took 3 words to say sugar, yet it sounds so much more sophisticated and, in the eyes of the consumers, healthier. It is nothing more than cane sugar. It contains the same amount of calories and yields no greater amount of nutrients than cane sugar. The only difference is that evaporated cane juice originates from sugar cane, not from beets. Sugar derived from beets is usually genetically-modified, but sugar cane is not. Manufacturers could just list sugar cane instead, but evaporated cane juice sounds “healthier”.
The FDA has acknowledged the use of this term and its potential to mislead consumers, but has failed to mandate any regulations on its use on food labels. Due to the lack of regulation, lawsuits have been filed for misleading claims, but unfortunately not much can be done without a formal regulation. The FDA did state that they may be changing their minds on the matter in the near future.
So for now, just continue reading those food labels. I don’t think I can say it enough. It is the best way for you to stay informed. An informed consumer is a savvy consumer.

Source: http://blog.fooducate.com/2014/06/08/is-evaporated-cane-juice-healthier-than-sugar/

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Gilbert Burns enlists help of Mike Dolce for drop to lightweight

SAN JOSE, Calif. — Gilbert Burns talks about making his Octagon debut at UFC on FOX 12, looking for the finish against Andreas Stahl, working with Mike Dolce to drop to lightweight before his next fight, and more.-MMA Fighting

Watch the video

Eat to Grow

Simple Rules For Proper Nutrition for Children

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

The growing years are the most important time for teens and children to properly develop both physically and mentally. It is our responsibility to provide them with nutritious foods and positively influence their health choices by leading by example.  Not only will it help with their body functions, but it can help stave off obesity, diabetes and heart disease, which is a growing problem in children and teens in this country. So make health a family activity! The Dolce-Approved lifestyle isn’t just for adults! Get your kids on board and start living lean together!
Whole-Grain Foods

• Look for whole-grains with adequate carbohydrates fiber and B-vitamins
  • Carbs for brain fuel
  • Fiber for satiety
  • B-vitamins for energy metabolism
• Choose foods that list whole grains as the first or second ingredient on the food label
• Give kids whole-grain crackers for snacks and whole-grain pastas at dinner

 
Fruits and Vegetables

• Packed with vitamin A and C, potassium and fiber
  • Vitamin A for eye health/development
  • Vitamin C for healthy tissues/wound healing/immune health
  • Potassium for healthy heart rhythms/contractions
  • Fiber for satiety
• Fresh is always preferred, but frozen is perfectly acceptable for frozen fruit snacks/smoothies
• For breakfast, give them fresh fruit on oatmeal, slices of melon with whole-grain toast and/or a glass of orange juice fortified with vitamin A and D
• For lunch, try crunchy baby carrots or sliced apples as a side
• For dinner, create some color variety with broccoli, corn, sliced peppers, asparagus or leafy green salad

 
Low-fat Dairy Foods

• Contain protein, calcium, potassium, magnesium, and phosphorus
  • Protein for muscle growth and repair, healthy hair and nails
  • Calcium for bone health/density
  • Potassium for healthy heart rhythms/contractions
  • Magnesium for energy production and muscle contractions
  • Phosphorus for proper kidney function and filtration of waste products
• Children and teens should strive for 3 dairy servings per day
• Try these nutrient-dense dairy snacks
  • Non-fat, Greek yogurt with fruit and honey for breakfast or an after-school snack
  • Fresh mozzarella

 
Lean Meat/Poultry/Fish/Eggs/Beans/Nuts

• Packed with protein, iron, zinc and B-vitamins
  • Protein for muscle growth and repair, healthy hair and nails
  • Iron for blood health, hemoglobin formation, muscle function and brain function
  • Zinc for cognitive function, wound healing, and activation of T cells, which control immune responses and attack cancerous/harmful cells
• Try scrambled eggs at breakfast
• Test out bite-size pieces of meat/poultry/fish for dinner (grass-fed, free-range, wild-caught)
• Provide them with trail mix as a snack

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How Do Popular Cooking Oils Differ?

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

The smoke point of cooking oils and fats is the temperature when the oil/fat breaks down and goes bad, causing thick, black smoke and sometimes a foul smell. When an oil reaches its smoke point, the oil starts to break down into fatty acids, and glycerin molecules. As the temperature continues rising, the glycerin molecules further breakdown into acrolein, an eye-irritating smoke.
According to the EPA, short-term inhalation of acrolein can lead to upper respiratory tract irritation and congestion, although not carcinogenic. Long-term exposure does not seem to produce cancer-causing effects. However, any type of smoke inhalation should be avoided whenever possible, even bonfire smoke is dangerous. And acrolein can be produced by overheating any type of fat. For example, cooking a steak to its smoke point would produce the smokey substance as well.
Along with the above health-related risks, the broken down oil can also cause foods to stick together and provide a bad taste. Knowing how hot the oil you are using can get will help you avoid the reaching the smoke point. The higher the smoke point, the better to cook with. Below is a list of the most popular oils and some benefits, associated risks and impact on health.
*You can increase the smoke point of an oil by combining it with an oil with a higher smoke point.

Canola Oil

Smoke Point: 225°F
Pros:
Less saturated fat than any other oil
Highest Alpha Linoleic Acid (ALA) content other than flaxseed oil
Cons:
Highly processed
Highly refined
Goes through process of refining, bleaching and degumming, which involve hazardous chemicals that have questionable safety standards
Must be deodorized during processing due to high Omega-3 and Omega-6 content, which becomes rancid at high temperatures during processing
Deodorization turns Omega-3’s into trans fat……big NO-NO
Impact on Health:
The human body cannot make ALA so it is especially important to include it in the diet
Over-processing makes this oil much less ideal than the others
More cons than pros

Safflower Oil

Smoke Point: 225°F
Pros:
Can help loosen phlegm
May help reduce the risk of heart disease
May be used to help treat fevers and coughs
Cons:
Used to color cosmetics and dye fabrics
Impact on Health:
Slows the rate of blood clotting, which could prove problematic if undergoing surgery and may cause excessive bleeding during the procedure (stop use 2 weeks prior to surgery)

Sunflower Oil

Smoke Point: 225°F
Pros:
Natural moisturizer
Antioxidant-rich
Can help prevent arthritis, colon cancer and asthma
Cons:
High in Omega-6’s
Spoils quickly
Impact on Health:
Optimal Omega-3 to Omega-6 ratio is 1:1 — sunflower oil is a ratio of almost 1:7
Better used for a dressing rather than cooking

Extra Virgin Olive Oil (EVOO)

Smoke Point: 320-375°F
Pros:
boosts immune system
healthy fats (MUFAs & PUFAs) may lower risk for heart disease, high cholesterol, diabetes and cancer (phytonutrient, oleocanthal, acts as an anti-inflammatory)
reduces oxidative stress and blood pressure
Cons:
high in calories due to fat content
Impact on Health:
The benefits outweigh the risks. Along with the stated benefits from above, it has been linked to reduce symptoms of rheumatoid arthritis and increases skin and hair quality.

Coconut Oil

Smoke Point: 350°F
Pros:
contain MCTs (medium-chain triglycerides) that go directly to the liver and used as a quick energy source vs. LCTs (long-chain triglycerides), which are found in most other foods
can help increase energy expenditure
lauric acid can fight off bacteria, viruses and fungi to prevent infection
appetite suppressant due to fatty acid content (help you feel fuller for longer)
Cons:
Raises good cholesterol but also raises bad cholesterol
Impact on Health:
Although it has the highest percentage of saturated fats compared to other oils, more and more studies are debunking the “artery-clogger” myths — just ask a cardiologist. Most are dismissing the American Heart Association’s stance on saturated fat as a link to heart disease.

Grapeseed Oil

Smoke Point: 420°F
Pros:
helps reduce edema, chronic venous insufficiency (swelling of veins), blood pressure, cholesterol and risk for breast, stomach, colon, prostate and lung cancer.
Cons:
While PUFAs help lower bad cholesterol, they can also lower good cholesterol
Impact on Health:
Healthy fats (PUFAs) aid in diabetic health and reduce risk for heart disease, and with its astringent properties can help tighten and tone skin, and is a great moisturizer.
*As a general rule, if the dish is cold, use olive oil (such as a dressing). If the dish is hot, use grapeseed oil (such as in sauteeing). Since grapeseed oil has a higher smoking point than olive oil, it can withstand higher cooking temperatures without reaching its smoke point, causing acrolein formation and an unpleasant kitchen experience. At just 180°F, the flavor and aroma olive oil start to breakdown, well before its smoke point. However, grapeseed oil literally will not start smoking until 420°F, and it won’t lose its flavor or aroma due to its neutrality. Keep in mind, for baking recipes that call for olive oil, it is usually for its flavor, not for its fat. So this means that you can’t necessarily swap it for grapeseed oil because it could ruin the flavor of the dish.

Peanut Oil

Smoke Point: 450°F
Pros:
Can help lower cholesterol to prevent heart disease,
Can be applied directly to skin to treat eczema and arthritis
Decreases appetite (for weight loss purposes)
Cons:
People with peanut or soybean allergies cannot use it
Impact on Health:
Contains high amounts of monounsaturated fats (MUFAs) and low amounts of saturated fats

Soybean Oil

Smoke Point: 465°F
Pros:
Low in saturated fat
High in Omega-3’s to help reduce risk of heart disease and osteoporosis
Cons:
Found in almost all processed foods
High trans fat content due to partially hydrogenated oils
Impact on Health:
Little to no aroma to allow the foods you’re cooking to maintain their flavor without being masked by the oil

Avocado Oil

Smoke Point: 520°F
Pros:
High MUFA content
Loaded with beta-caratene, protein, vitamins A, D & E
Helps control blood cholesterol due to high oleic acid (helps reduce absorption of dietary cholesterol and triglycerides) content
Alpha Linoleic Acid (ALA) can help stave off breast and colon cancers
Moisturizes skin and hair
Promotes wound healing
Cons:
Tends to be more expensive than other oils
Impact on Health:
Can be applied as a topical treatment to promote hair and skin health, or orally through cooking for multiple anti-inflammatory benefits

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The Dangers of Energy Drinks

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

This post was inspired by a very tragic story I saw on Facebook this morning. A young, teenage girl died while on vacation with her family in Mexico just hours after consuming multiple energy drinks. She consumed 2-3 energy drinks on the beach, already dehydrated from the heat of the day. And she isn’t the only case. There have been 18 energy-drink deaths in the last 4 years in teens. Unfortunately, there is little to no regulation on energy drinks, but more and more studies are finding that popular energy drinks increase heart contractions, as was the case with this young teen.
Although her cause of death is unknown at this time, she complained of chest pains after consuming them. Cardiologists are theorizing that the high levels of caffeine and sugar are the likely culprits, along with stimulants like guarana and taurine.
Below are the ingredients found in most energy drinks and some facts about each. Avoid this chemical mess and choose a natural stimulant like coffee or green tea instead.

Caffeine

Moderate caffeine consumption is not necessarily bad for you (in fact there are some reported benefits), but when mixed with other chemicals, or given in mega doses, it can be potentially dangerous.
-Most energy drinks contain 70-200mg
-An 8 oz cup of instant coffee has 40-80mg
-A can of Coke has 34mg (pretty bad when caramel-colored soda has way less)
-Most people experience sides effects at 400mg or more –so think about it — you’ve had 2-3 energy drinks in a day, that’s about 600mg of caffeine just from those drinks. Forget the coffee and tea you may have had between all that.
-Side effects: sleeplessness, heart palpitations, headaches, and nausea

Taurine

An amino acid that is found naturally in the body, however, the taurine in these drinks is processed.
-It helps regulate heartbeat, muscle contractions, and energy levels
-The body makes enough, so there is no need for supplementation
-The amount in energy drinks is too low for any therapeutic effect — so why take it? If your body is functioning normally, there is no need for the consumption of this amino acid. The body will excrete whatever it doesn’t need anyway.

Guarana

South American plant that is more caffeine-dense than Arabica coffee beans (3-4% vs. 1-2%)
-Same side effects as caffeine, but the effects can be felt sooner due to higher concentrations of caffeine

B Vitamins

These are found in food naturally! FOOD FIRST!
-Responsible for energy metabolism (not a bad thing, but the body better utilizes these vitamins from food)
-B vitamins are not easily absorbed when taken via supplement, therefore, the amounts in energy drinks will have little to no effect due to lack of absorption
Do not let someone tell you that energy drinks are a good source of B vitamins

Ginseng

Chemicals in ginseng are not natural at all (Remember our Earth-grown, wholesome mantra?)
-Such small doses in energy drinks that there is little to no benefit….so what’s the point?

L-Carnitine

Amino acid already produced in the body
-Safe doses: 2-6 grams
-Side effects: Vomiting, nausea, headache, diarrhea, stuffy nose, restlessness and difficulty sleeping

Sugar

Typical content is 21g to 34g per 8oz serving of energy drink – most cans are anywhere from 8 to 20oz
-Recommended daily intake is less than 30g
-Children/teens who consume energy drinks are at an increased risk for obesity and dental caries.
There’s nothing wrong with a little pick-me-up. But there are better ways to get a caffeine fix. Choose coffee or herbal teas instead. And be careful not to overdo it. Change up the temperatures and try iced coffee or iced green tea. You’ll also avoid the food coloring and additives that are in energy drinks, plus you can have more servings of coffee or tea and still not end up as over-caffeinated as you could become with these energy drinks.
Just keep reading those ingredient lists. There are so many other options other than energy drinks. Be smart, and definitely don’t let your kids/teens get their hands on these. There are far too many risks associated with teens and these drinks. Anything that will negatively affect my heart is automatically a 100% no-no for me! Why not let that rule be the same for you and your family?

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The Benefits of Coconut Oil During & After Pregnancy

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

Here at The Dolce Diet we love coconut oil, not only for cooking and adding to our coffee, but for many other reasons, including during pregnancy. Do you know how many beneficial elements coconut oil contains? Well, we are here to fill you in on this creamy oil’s health benefits for mom and baby!

For Baby

Lauric Acid
-Coconut oil contains Lauric Acid, a medium chain triglyceride (MCT) only found in mother’s milk and coconut oil. (Ratios are identical between human milk and coconut oil)
Make Baby’s skin silky smooth
Rub a small amount on baby’s skin as a moisturizing agent for any dry spots.
Teething tool
Rub a little bit of coconut oil on baby’s gums as a natural pain-relieving agent (much better alternative to whiskey).
Natural Diaper Rash Cream
Use coconut oil in place of diaper rash creams for an all natural alternative.
Natural Vapor Rub
Mix coconut oil with extra virgin olive oil and rub on baby’s chest to help clear congestion.

For Mom

Milk Supply Multiplier
Taking 3 1/2 tbs. or more per day may increase milk supply, which means less pumping for you!
Immune Booster
Coconut oil has anti-microbial and anti-fungal properties that can help strengthen Mom’s immune system, which becomes weakened during pregnancy.
Morning Sickness
Extra virgin coconut oil may help reduce morning sickness by leveling off blood sugars.
Stave Off Stretch Marks
Rubbing coconut oil on your pregnant belly may help reduce the appearance of stretch marks since it works as a natural moisturizer. (You can also apply it to dry nipples during breastfeeding, and it’s not harmful if baby suckles with coconut oil applied.)
Curb the Constipation
Taking coconut oil daily during pregnancy may help reduce constipation since it acts as a natural laxative.

Of course, always consult your doctor before trying this or any supplement/remedy.

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Hydration Standards

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

Hydration is often a frustrating subject. The standards change so frequently and there is almost no hard and fast recommendation. The 8×8 has come and gone so many times it’s baffling. Many of the guidelines are based on the size of the athlete, their intensity level, the duration of their workout, their sweat rate, concentration of sodium loss and environment/climate at which the athlete is working in. We will try to make some sense of it for you and help you stay as hydrated as possible to keep you going before, during and after your workouts.
For the most part, the American College of Sports Medicine (ACSM) seems to have the most clearly defined recommendations on hydration levels. Their exercise physiologists spend countless hours testing athletes in the lab, getting as accurate information as possible.
Here are some guidelines:

Meal consumption improves hydration levels

-Don’t skimp on meals
-Fluid retention and intake increases with the presence of food
-Sweat losses need to be replaced, most of which can be replaced by the foods you eat

Fluids BEFORE Exercise

-Slowly drink 5-7 mL/kg body weight at least 4 hours before the exercise task
Example: 110 lbs. female = 50 kg, so she should try to consume 250 – 350 mL prior to her event
-If you do not urinate, or the urine is dark, you should slowly drink more liquids (approximately 3 – 5 mL/kg) about 2 hours before the event.
-It is very important to make sure you are producing urine while hydrating so as not to drown in your own body! It’s about BALANCE!! Equal input and output.
-Consuming beverages with sodium (20-50 mEq/L) and/or small amounts of salted snacks or sodium-containing foods may help retain consumed fluids and prevent an overload of sodium loss during exercise.

Fluid Replacement DURING Exercise

-Hard to recommended based on differences in sweat rates of individuals
-Average predicted sweat rates range from 4 to 1.8 L/hour
-Average recommendation for marathoners, for example, would be as needed from 0.4 to 0.8 L/hour
-Higher end for larger, faster individuals in warmer temperatures
-Lower end for smaller, slower individuals in cooler temperatures
-Keep up the carb consumption (for endurance athletes – exercise lasting > 90 minutes)
-30-60g carbs/hour to maintain blood sugar levels and prevent excessive sweat and electrolyte loss
-Goal is to lose no more than 2% body weight from starting body weight

Fluid Replacement AFTER Exercise

-Goal is to replace all fluid and electrolyte deficit
-2-3 cups (16-24 ounces) of fluid per pound of body weight lost through sweat

Rapid rehdyration

-1.5 L/kg body weight lost or 7 cups/lb of body weight lost
-Increased load accounts for rapid urine output (loss) to following rapid hydration
-Try to consume over time rather than in large doses to maximize fluid retention
-Consume fluids with snacks that have sodium to speed up recovery and ensure return to normal hydration status
Unfortunately, most recommendations are geared toward endurance athletes, like triathletes, since they go for so long without eating full meals and drinking regularly. If you are an athlete who participates in high-intensity, short-duration activities, hydrating prior is important and similar to the above recommendations. Hydration during activity should not be nearly as much in order to prevent GI distress, but enough that you feel satiated during the workout. Even during sprint intervals it’s ok to stop for a gulp of water. Mainly, try to drink when you feel that dry mouth sensation. And after exercise fluid replacement is still just as important, but maybe not at quite as large as the quantities outlined above. Get yourself some fluids, carbs and a little bit of protein to promote muscle recovery. The carbs and protein will help retain those fluids and electrolytes lost.
The main take away is to listen to your body and keep it satiated. If you feel thirsty, you’re already dehydrated. If you are someone who sweats a lot, you will need more fluid replaced. If you are someone who produces a lot of sodium in your sweat (you can actually see a light, white film on your skin), you will need more fluid replaced as well. You know yourself better than anyone, so use the guidelines that work for you!
 

Source: American College of Sports Medicine.

 

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