DD Fitness: Staying hydrated in the heat!

first_imgThe summer has finally arrived and with it has come the heat! With temperatures staying in the low to mid 20’s for the past few weeks, people are out and about more and being more active.Long may it last. More and more people are getting the trainers on and hitting the roads and making the most of the sunshine, and who can blame them?Walking, jogging, Running, cycling, fitness classes are being taken outside to get our yearly dose of vitamin D.With the increase in temperature and activity also comes an increase in perspiration, (sweating to you and me).This means that you should be thinking of your hydration more and it shouldn’t be overlooked whenever you increase your activity levels. More than half of the human body is composed of water, and we need it to survive.It only makes sense that with increased perspiration, we should be increasing our fluid intake also.Different factors will determine just how much we need to take in and I will cover some of them below.The type of exercise, the intensity of the exercise, the duration of the exercise, the weight and fitness levels of the individual involved in the exercise. These will all have an impact on how much the person will perspire and the levels of fluid loss.Water will need to be replaced and if the session is particularly sweaty, some electrolytes may also be needed to replace the salt lost through excess sweating. The old saying drink when you are thirsty is a good enough way to determine how hydrated you are.But, if you play sports, exercise regularly or are an athlete, it may not be the best way to monitor your hydration levels.With every drop in hydration, an athletes performance will also drop, so it is important to keep your levels up to prevent this from happening.One way to check how hydrated you are is to weigh yourself before and after exercise.Comparing your body weight before and after exercise can be used to estimate how much fluid you have lost through sweating and you can gauge your fluid requirements. Your weight loss is more than likely from fluid loss, so drinking enough to replenish these losses will keep you hydrated.Anything over a one percent loss in body weight will indicate dehydration and anything over five percent will indicate serious dehydration. You do not want to get near these levels, especially if you want to perform at optimal levels.• % Body Weight Change• Well Hydrated -1 to +1%• Minimal Dehydration -1 to -3%• Significant Dehydration -3 to -5%• Serious Dehydration > -5%For those of you who are not athletes and just want a simple way to judge hydration, the urine colour test chart is a simple, but effective way to do this.A large amount of light-coloured urine means you are well hydrated. The darker the colour, the more dehydrated you are.If your urine is constantly above 5, you may want to start increasing your water intake and decreasing the other ‘fluids’ you are consuming.HYDRATION BEFORE EXERCISEDrink fluids as needed the day before and leading up to the event.Drink 250-350ml of water or sports drink 2-3 hours beforehand.Sip on 250-300ml of water 10-15 minutes before exercise starts.HYDRATION DURING EXERCISESip on 100-200ml of water every 15- 20 minutes when exercising for less than 60 minutes.Sip on a further 100-200ml of a sport drink every 15-20 minutes when exercising greater than 60 minutes.Try not to drink too much during exercise.HYDRATION AFTER EXERCISEWeigh yourself after training or exercise and drink 600-700ml of water or sports drink for every one pound lost.You should be aiming to start this within two hours after exercise.While a normal workout may not require electrolytes post workout, if you are training for long duration endurance exercise, training for a marathon or cycling or a particularly intense workout in the heat, you will benefit from electrolytes and may need them to help replenish fluids completely.• Sports drinks like Powerade ion or Gatorade,• Diorolyte or another electrolyte powder• Coconut waterThese can all provide a good source of electrolytes post workout.For throughout the day and on a daily basis, fruit and vegetables are another great way to help with your hydration levels.They can be a good source of fluids along with your regular water intake and they also improve the vitamins and mineral content of your diet.Bananas are a great source of potassium and are a great way to refuel during a long workout.Finally, if you feel dizzy or lightheaded during your workout, it can be a sign of slight dehydration.If this happens, stop what you are doing, take a seat and sip on water or a sports drink.If it doesn’t settle it may be best to leave the session until another day when you are fully recovered and properly hydrated.Keeping well hydrated is a great way to improve your training sessions and your performance.With the summer on its way and the good weather hanging around for a while, if you are intending on getting more active, remember the tips above and you will be having a safe and hydrated workout.#leanin2018Our next Lean in 2018 program starts in 1 weeks’ time on August 6th.Spaces are filling up fast.So, If you would like to join our thriving fitness community, contact me through the links below.Be sure to keep up with all my articles and posts through my website and socials here:https://www.rushefitness.ie/https://www.facebook.com/rushefitness/https://www.instagram.com/rushefitness/* Emmet is the owner and operator of Rushe Fitness LTDDD Fitness: Staying hydrated in the heat! was last modified: July 27th, 2018 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)last_img read more