We are finally in the high heat of the summer. I am definitely not one to complain about the heat as we don’t get hot weather here for much of the summer. It is time to soak it up for all it is worth. One thing that is important to remember though for runners and athletes when it gets hot is to stay adequately hydrated.
What is dehydration?
Many people operate in a mild state of dehydration all the time. Dehydration is when you lose more fluids than you take in. Dehydration can also be moderate and severe. When you are dehydrated your body does not operate at optimal levels. Some ways that you can become dehydrated are simply by breathing and sweating and not replacing fluids at the same rate at which they are being lost.
Symptoms of mild and moderate dehydration can include: thirst, dry mouth, dark yellow pee, mild dizziness, and not peeing very much. More symptoms of dehydration can be found at Web MD.
When you become dehydrated you can also have a great loss of electrolytes such as potassium which are necessary for proper muscle function and hydration. It is important to make sure that along with fluid loss that you are also replacing your bodies natural electrolytes.
Tips for staying hydrated for summer #running. #runchat #bibchatTweet
How can you determine how much fluid to take in?
Did you know that your weight is an important factor in how much fluid you should be taking in every day? Here is a simple equation to help you determine how much water you should be drinking.
When you exercise, ” The American College of Sports Medicine recommends adding 12 ounces of water to your daily intake for every 30 minutes that you plan to work out.” It is important to do this math to help you to determine how much water you should carry with you or plan to have when you are exercising especially when the heat gets cranking. It is easy to miscalculate water intake needs when it is hot out and especially important to pay attention to when you are exercising.
What are some great ways to stay hydrated during the summer heat?
- Figure out necessary water intake and be sure to drink as much water as needed. Carrying a water bottle with you can be an important reminder to drink enough.
- Wear a Hydration Pack or carry a handheld when you are out exercising. If you are on your bike be sure to carry enough water in bottles.
- Choose foods such as watermelon and other fruits with a high water content to eat.
- Eat Popsicles
- Choose Hydration such as Skratch Labs, NUUN, Liquid IV, and gatorade to add to your hydration plan. These are all great options because they contain electrolytes which are an important part of staying hydrated.