It's HOT... stay hydrated!

Ryann Miller
Jun 12, 2018
3 min read

We are about to enter a few days of 98-100 degrees here in Sacramento. For some, it means retreating indoors and relaxing. For those of us with Eppie's Great Race on the calendar, we train on.

One of the most important tips for being healthy in heat is hydration. Why? Even 2% of body weight dehydration will decrease your performance. The time to experiment with your favorite hydration techniques is during training, not race day. Last thing you need is an upset stomach on race day. Read on to learn more from Olivia on how to meet your hydration needs!

Hydration and Electrolytes

Hydration is key to any good exercising routine. Whether training for Eppie’s Great Race or simply exercising for recreation, it is important to stay hydrated before, during, and after your workout to ensure you are able to perform at your highest level. The Academy of Nutrition and Dietetics recommends that we consume eight 8-oz glasses (about 2 liters) of water per day. This optimal level of hydration will ensure that water is facilitating proper bodily functions, such as getting rid of waste, keeping body temperatures normal, lubricating and cushioning joints, and protecting sensitive tissues. These functions of water will reduce your overall risk of illnesses and injuries and keep you healthy so you can continue training! However, when engaging in strenuous exercise, you may need to be consuming more than the average recommended amount of water to restore any fluid lost.

Sweat is the major source of fluid loss due to exercise. If you lose too much fluid and do not restore it, you will inevitably experience dehydration. Some side effects of this condition muscle cramps, dizziness, tired, fatigue, etc. Overall, your body will not be able to function properly during dehydration so it is vital to monitor sweat loss and replenish your fluid stores when needed. Sweat loss may be increased due to the following conditions:

Temperature: Higher external temperatures will increase fluid loss through sweat.
Exercise intensity: The harder you exercise the more you will sweat.
Size and gender: Larger people sweat more. Men sweat more than women.
Duration: the longer you work out, the more you will sweat.
Fitness: Well-trained athletes sweat less than less fit individuals

There are a couple different ways to monitor your fluid loss after a workout. First, checking your urine color may be an easy and efficient way to measure your hydration. Refer to the chart below to estimate your urine color in reference to hydration. Another useful way to measure fluid loss is by estimating the amount of sweat loss via body weight. By weighing yourself before and after a workout, you can estimate the amount of water weight you lost during the workout. It is recommended by the American Council on Exercise, that individuals should consume 16-24 oz of water for every pound body weight lost. These simple assessment methods will ensure you stay hydrated and healthy after any workout!

Lastly, electrolytes may be a great way to increase fluid retention in your body and aid your body in its post-workout repair. Electrolytes are minerals, such as sodium and potassium, that conduct an electrical currents through your body, signaling your brain to contract and retain water. Although this sounds like the ultimate “life hack” to staying hydrated, it is important to check out the nutrition facts on the the electrolyte drink you chose. Many electrolyte drinks may be hiding excessive amounts of calories and sugar, that will hinder your body’s post-workout repair and can lead to negative impacts on your health.

Remember to follow these simple hydration tips daily to stay hydrated out there in that hot Sacramento summer heat! Tag us @strongcalmnutrition to show us how you stay hydrated!

Work Cited

Hydration for Athletes. (2018, January 03). Retrieved June 6, 2018, from https://familydoctor.

org/athletes-the-importance-of-good-hydration/

Turco, L. D. (2018, May 25). Do You Really Need to Load Up on Electrolytes When You Work

Out? Retrieved June 6, 2018, from https://www.womenshealthmag.com/fitness/

a19954244/electrolytes-and-exercise/

Vargo, K. (2018, May 25). Don’t Let the Heat Keep You From Sweating: 5 Ways to Safely

Exercise in the Heat. Retrieved June 6, 2018, from https://www.acefitness.org/education

-and-resources/lifestyle/blog

Wolfram, T. (2018, May 3). Hydrate Right. Retrieved June 6, 2018, from https://www.eatright.

org/fitness/sports-and-performance/hydrate-right/hydrate-right

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