3 Mistakes Women Are Making When They Work Out, According to a New Study

New research from the Gatorade Sports Science Institute reveals that common sports nutrition advice often falls short for women. A recent study of over 500 female athletes highlights three specific areas where many women fall behind during their workouts.

First, nearly half of the participants started their exercise sessions already in a state of dehydration. Arriving in a hydration deficit makes it difficult to maintain performance levels throughout a workout.

Second, the study found that women often fail to replace the sodium lost through sweat. While fluid intake is important, the average participant only replaced about 20% of their lost sodium. Experts suggest that replacing closer to 50% can help reduce muscle cramping and fatigue.

Third, many women are not consuming enough carbohydrates during longer training sessions. Over half of the study participants did not take in the recommended 30 to 60 grams of carbohydrates per hour needed to sustain energy for efforts lasting over an hour.

Dr. Kim Stein notes that these findings are not a personal failing but a reflection of a systemic research gap. Much of the existing sports science data is based on male participants.

You can track your own hydration by checking urine color or weighing yourself before and after exercise to determine fluid loss. For sessions shorter than an hour, these strict fueling protocols may not be necessary. If you are training for longer, however, small adjustments to your intake can improve how you feel during and after your session. This research provides a useful starting point for athletes to monitor their own needs more effectively.