Written by Peloton Instructor Hannah Corbin
Hannah Corbin grew up in Portland, Oregon and came to New York City to dance. She is passionate about guiding others’ fitness journeys and watching them evolve. A kick-your-butt drill sergeant, fiery New York dancer and a West Coast flower child all at once, Hannah is dedicated to a teaching style that empowers people to appreciate how strong they are, and how to protect that strength with stretching when they hop off the Bike and head out into the world. Below, Hannah will give you some hydration tips to crush your next workout at home!
Treat your body like it belongs to someone you love.
For me, this requires 3 daily reminders on and off of the Peloton bike.
1. Eat the way you want to feel.
2. Celebrate yourself in sweat.
3. Hydrate like you mean it.
Let’s talk about number three! As a professional fitness instructor, athlete and performer hydration is so important. Over the years I’ve learned how to prioritize it and I have discovered how essential it is, not only for performance but also in my day-to-day life. Hydration is often the missing link between talking about a healthy existence and actually achieving it.
Our bodies are about sixty percent water and when we workout we lose water and nutrients! It's important to replace the water and electrolytes that we lose while sweating up a storm to avoid low energy and headaches and to support recovery. Not only does water lead to better digestion, concentration and clear skin but it also helps to regulate your body temperature while working out.
Think of all of the information out there about how much water you should drink and when as a guideline that is meant to be adjusted. Hydration needs are highly personal and different depending on your height, weight and volume of exercise. Throughout my day I am to drink a minimum of half of my bodyweight (in pounds) in ounces of water per day. I add to that number when exercising and try to add a pinch of salt or an electrolyte tab to my water during and after a workout.
Drinking before, during and after a workout are equally important. Here’s a guide to reference but adjust to what feels right for your body. For instance, I tend to drink less during a run workout versus a cycling workout. For me, I don't like the feeling of water sloshing around in my stomach while running, so I adapt. Make it work for you!
Before a workout: Aim to drink 14-20 ounces of water 2 hours before you workout.
During a workout: Aim to drink 4-12 ounces every 15-20 minutes of exercise.
After a workout: Aim to drink 16-24 ounces of water for every pound of body weight lost during your workout.
If you are regularly under hydrated, discovering the greatness of hydration is going to feel like a nuisance for a few weeks but your body will catch up to your intentions! It helps to find the right bottle and top that makes hydration effortless which is why CamelBak is our sport water bottle partner at Peloton!
Shop here to get the Peloton Signature Podium Bottle!
Follow Hannah Corbin on Instagram @hannahcorbinNYC