#PropelFit Hydration Challenge

This post is sponsored by FitFluential on Behalf of Propel. I was compensated and all opinions are my own.

I can’t even believe how late I’m posting today. Can’t sleep. I had what might have been a total sugar bomb for dessert, so I’m pretty sure I’ll be crashing momentarily. Anyway, tonight we’re talking hydration. Fun fact: did you know that liquids are more hydrating if consumed in front of a camera?


Okay, that’s totally a lie, but I am going to touch the topic of staying properly hydrated. This month’s Propel challenge is to remain perfectly hydrated for an entire week to make sure you get the most out of each and every workout. I honestly think it sounds easier than it will be. I’m pretty scatterbrained (even more so lately) and there have been times where I’ve just flat our forgotten to drink any fluid during a run or group fitness class. Not smart. I do always remember the ever-important mid-workout selfie, though. Guess I need to work on my priorities.

selfie break

Selfies just aren’t quite as important as proper hydration when it comes to your health. Have you ever dealt with workout-induced dehydration? Symptoms range from grumpiness to nausea. Pretty sure I’ve been there. I think the key for me to finding success on this challenge will be understanding just how much liquids I should be consuming. Knowledge is power, am I right?

hydrate with propel

One way to learn more about your individual hydration needs is to conduct a Sweat Rate Test. Sounds intense, but it really isn’t all that complicated. I promise. If I can do it, you can do it.

How to Conduct the Sweat Rate Test

  • Immediately prior to exercise, record your body weight (in lbs) in minimal to no clothing.
  • Then measure the amount of liquid in your workout beverage (in fluid ounces or liters).
  • Begin your workout and record duration of workout (in minutes) upon completion.
  • Immediately after exercising, towel off excess sweat and record body weight (in lbs) in the same clothing as your pre-exercise measurements.
  • Measure the remaining liquid in your workout beverage (in fluid ounces or liters) immediately after exercise to see how much you consumed.
  • Plug your data into the following equations. (If you like math, this is the fun part. If you don’t, you could phone a friend.)

hydration needs calculations

I also found the following chart really helpful when tracking the changes and recording my results.

hydration challenge blank

Plus it comes with some nifty tips like how to check your hydration levels based on your pee. No big deal.

Anyway, the main thing to remember is that knowing your sweat rate for different workouts is ultimately just to ensure that you know how to properly hydrate yourself, especially during intense exercise sessions. The higher your sweat rate for a specific type of workout, the more liquids you should be consuming when you complete it. Simple enough, right? For example, I know for a fact my sweat rate for an outdoor run in the summer would be much higher than my sweat rate for a relaxing yoga session indoors. I would totally need to be chugging my Propel during the run, while it would take less of it to keep me hydrated in child’s pose. Speaking of child’s pose, isn’t that magical? Yes. Yes it is.

Proper hydration and fueling is critical to doing your best and feeling your best. Which means you’ll probably enjoy your workouts a whole heck of a lot more. So, moral of the story is that if you want to like working out, you should drink Propel. And drink it often.


It tastes amazing, so you don’t even have to worry about reminding yourself to get your chug on. In fact, with flavors like Kiwi Strawberry and Cranberry Lime, I’m willing to bet you’ll choose the sweatiest of workouts just for an excuse to drink up.

For the next week, I’m going to monitor my sweat rate and make sure I’m doing the best I can to crush my hydration goals. I’d love it if you would join me! I’ll also be playing along with the Propel and MapMyFitness Workout With Propel Challenge. Until August 6th, log up to one workout a day and one Propel to have it count towards your chances to win an Under Armour gift card! Once you enter the challenge, workouts done on MapMyFitness, MapMyRun, MapMyWalk or MapMyRide will automatically be entered onto the challenge board. You do have to manually enter those Propels you chug on the website, though. You in? I don’t know about you, but I could definitely use a few bucks towards some new Under Armour gear.

Question 1: What’s your sweatiest workout? Mine is most definitely hill sprints in the heat. I’m sweating just thinking about it.

Question 2: Have you ever felt the effects of dehydration? I’m willing to best many of us have at one point or another. It’s not fun.


  1. says

    Water and being hydrated is so very important. Proper hydration even helps with flexibility and mobility, because your joints are moist and looser. My sweatiest workout is teaching Les Mills BODYATTACK (a one-hour sports cardio class), however, I think Bikram Yoga may have made me the sweatiest I’ve ever been in my life. I don’t do that regularly though.

    I LOVE the challenge of staying fully hydrated for a week. It’s not that easy to do. I’m always reaching for more water. Stay cool!
    Ashley @ A Lady Goes West recently posted..Top 10 Things to do in San FranciscoMy Profile

    • Presley says

      It was harder than I thought it would be… and I didn’t think it would be easy! I think the biggest challenge for me was making sure I drank water early enough in the day. I run around like crazy in the mornings.

  2. says

    I think my sweatiest workout is hill repeats in the summer, followed closely by a Piloxing Class. the mix of cardio and strength makes you sweat like crazy!

    I know I don’t always hydrate properly and its a constant goal for me to improve on this front. I love the challenge of staying hydrated for a week. I have felt dehydrated a number of times after workouts and often feel like dirt for a long time and there never seems to be enough water. I find maintaining hydration easier than hydrating from ground zero.
    Julie @ Run Away Freckles recently posted..This Week’s WorkoutsMy Profile

  3. says

    This summer I have really upped my water intake. There would be days that the only time I drank anything all day would be when I would be at the gym with my water bottle. Talk about always being dehydrated! I feel so much better now that I am keeping my body hydrated
    Megan recently posted..Random ThoughtsMy Profile

  4. says

    Indoors my sweatiest workout is a cardio circuit I do (and just shared a few days ago!) but anything outdoors this time of the year is sweaty! I have felt dehydrated a few times and it really is no fun at all. I aim to drink half of my body weight in ounces of water every day (not counting drinking immediately after a workout)
    Brianna @ I run He tris recently posted..Jax Tri Series #2 Race RecapMy Profile


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