You stroll into the gym, earbuds in, world tuned out, and you launch straight intoyour HIIT routine.
Not even five minutes into your workout, you start to feel drained, starved, and for some reason, your mouth feels like you just swallowed an entire package of cotton balls.
As much as you may want to hit the mat or the treadmill as soon as you step foot into the gym, youre likely setting your body up for failure by doing so.
Here are six small, but easily fixable blundersyoure probably making before your workout.
1. Youre Not Drinking Enough Water
Drinking water before a workout is absolutely essential.
According to WebMD, you should drink 15 to 20 ounces of waterabout one or two hours before your workout, and then another eight to 10 ounces 15 minutes before you start exercising.
Of course, this depends on the person, as everyones hydration needs vary, and some people sweat more than others.
The key is to listen to your body. If you notice that your mouth consistently feels like the Sahara Desert whenever youre at the gym,consider that your cue to bring an extra water bottle in your bag next time.
2. Or Maybe Youre Drinking Too Much Water (Or, You Know, Other Stuff)
Believe it or not, there such a thing as too much water, and youll know it when you feel it.
If youre doing any kind of high intensity training, or any exercise that requires you to move around a lot, youll definitely notice that uncomfortable feeling of liquid sloshingall around in your stomach.
Even more importantly, youre also going to have to say no to happy hour if you plan on going straight to the gym afterward.
According to a 2014 study published in ,any type of alcoholic beverage can negatively affect your muscles ability to recover after an injury.
Repeat after me: Cabernet comes cardio.
3. Youre Neglecting A Pre-Workout Snack
Eating after a workout comes naturally to most people, as youre bound to be pretty hungry after breaking a good sweat.
But a solid pre-workout snack is equally important to make sure you can sustain your energy levels throughout your entire gym sesh.
If youve ever felt like youve hit a wall during your time at the gym, its probably because you didnt fuel with the proper carbs. Glycogendepends on your carbohydrate intake,and if your body doesnt have enough glycogen to sustain you, youll inevitably be slowed down.
Pass that peanut butter banana sandwich, please.
4. No Matter How Much You Love It, You Have To Put Down TheSriracha
Listen, Im the girl who carries around hot sauce packets in my bag, so this one breaks my heart, too.
According to Health.com, spicy food can lead to indigestion or heartburn, which will definitely put an unwanted pause on a workout.
Dont worry, you can save the Indian take-out for a post-workout treat.
5. Youre Not Taking Time To Warm Up
Yes, its annoying, and yes, no one to take the time to warm up when theyre already in the zone.
But taking that extra five to 10 minutes to prepare your body for your workout is key to preventing injuries.
Think of your body like a car during the winter months. Its always best to allow the car to warm up a little bit before you start driving,and thats exactly what your body needs, too.
Try going for a light walk or jog before you move onto the more intense exercises in your routine.
6. Youre Doing The Wrong Type Of Stretching
Stretching before a workout is important, but theres a, shall we say, art form to it.
A 2013 study published in the showed that static stretching (for example, a forward fold) reduced lower-body strength during a workout by about eight percent, and lower-body stability by nearly 23 percent.
Dynamic stretches,such as knee highs, or lunges with a twist, will lengthen your muscles without weakening them.