You guys, it's getting hot outside!
Whether you're a weekend warrior who spends hours gardening and mowing the lawn on the weekend or a steadfast runner in this heat, it is so important to remember to stay hydrated. That means not only drinking enough water, but also accounting for loss of electrolytes when active outside in the heat.
This great article in J. Sports Sci states "Daily water (4-10 L) and sodium (3500-7000 mg) losses in active athletes during hot weather exposure can induce water and electrolyte deficits." That means that we really need to be staying on top of our hydration by not just drinking water to hydrate, but drinking to re-hydrate and replenish our bodies after a workout!
It goes on to state that "both water and sodium need to be replaced to re-establish "normal" total body water".
So what can we do besides just drinking water? I've posted here a great infographic noting some of the best foods to improve electrolytes in addition to drinking water. They also talk about packets like Pedialyte that are good to use. A personal favorite of mine is LMNT and I drink a glass of water first thing in the morning, and before and after a workout in the heat.
Also, how do you know if you're dehydrated? I love this infographic from the NIH showing the most common signs of dehydration. I can't tell you how many times I've had a headache resolve just by drinking water.
Bottom line - Get on top of your hydration (Water + electrolytes) when you are active in the heat!
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