With the summer time months come elevated temperatures, elevated sweat loss and an elevated danger of dehydration. For runners, this may be very scary and critical, and may have a big influence on our health and efficiency. How have you learnt when you’re consuming sufficient water in the summertime months?
Our our bodies are all the time in search of equilibrium. Water stability occurs when our consumption from fluids (and a few meals) is equal to the water we lose, primarily by way of urine, sweat and feces. Conversely, dehydration happens when our fluid losses are higher than fluid consumption, and inhibits the physique’s means to chill itself throughout exercise. Dehydration can have lasting results, akin to a slowed supply of vitamins and oxygen to cells, altered physique temperature, elevated muscle cramps, decreased cognitive perform and focus and extra. It can take as much as 24 hours for the physique to regain fluid stability after dehydration.
How Much Should I Be Drinking?
While the previous saying to drink eight glasses of water a day could also be a great common suggestion for the typical individual, athletes possible want extra. Individual wants range from individual to individual and are largely depending on fluid misplaced. Fluid wants are larger in warmth and humidity, journey, altitude, sickness and through intense training cycles.
To greatest protect homeostasis, athletes ought to work on fluid administration earlier than, throughout and after exercise, as explained in research carried out by the Academy of Nutrition and Dietetics, the American College of Sports Medicine and Dietitians of Canada. Beginning exercise well-hydrated is essential, as it’s difficult to match fluid consumption to sweat loss whereas exercising. A common guideline is to eat eight ounces of fluid 15 to 30 minutes earlier than exercise and upwards of 16 ounces a number of hours prior. During training, consuming to stop thirst and higher than a 2 % loss of physique weight is really helpful. While particular person wants range, a great start line is zero.four to zero.eight liters per hour. After exercise, drink 16 to 24 ounces of water for each pound misplaced. Including sodium in fluids and meals may also assist with fluid retention. Dairy milk, chocolate milk and soy milk are nice post-workout choices with adequate carbohydrates, protein and electrolytes. Even non-dairy milk choices supply small quantities of sodium and potassium to assist replenish electrolyte shops.
Staying On Top Of Your Hydration
The common individual sweats between 0.3 and 2.4 liters per hour during exercise. There is a big particular person variability when it comes to hydration and sweat loss charges, as it’s influenced by genetics, gender, age, temperature, exercise depth, fitness degree and acclimatization. Unless you’ve got the power to carry out a sweat fee check, there are another issues you are able to do to remain on prime of your hydration ranges.
Monitor Your Urine
Urine that’s darker in colour and low in quantity is indicative of dehydration. Aim for a light-colored urine at common intervals to gauge your hydration standing.
Weigh Yourself Before And After Exercise
Weigh your self bare earlier than and after exercise. Generally talking, every pound of weight misplaced is equal to about 16 ounces of fluid misplaced. You need to replenish that quantity of liquid plus 125 to 150 percent more to achieve optimal hydration, since sweat and urine losses proceed after exercise.
So, for those who misplaced one pound of weight after a training session, purpose for 24 ounces of water to realize “rehydration.”
To obtain one of the best efficiency, keep away from dropping greater than 2 to three % of your physique weight throughout exercise (about three to 4 kilos for a 150-pound athlete).
Here’s the best way to calculate your physique weight loss proportion:
(weight earlier than exercise – weight after exercise)/weight earlier than exercise
Inspect Your Sweat
If your sweat is salty, it possible accommodates a excessive focus of sodium. Knowing this, you’ll need to eat extra sodium-containing food and drinks earlier than, throughout and after extended exercise to handle your hydration standing.
Consume Water And Electrolytes
While consuming water is essential, it’s not the one reply to correct hydration. Drinking water with out consuming adequate electrolytes can result in critical penalties, akin to hyponatremia, or a low focus of sodium in relation to water. Increasing sodium ranges by way of electrolyte consumption may help your physique retain fluids whereas stimulating thirst. Sodium consumption may even lower your sweat fee, subsequently reducing the quantity of water misplaced in sweat.
In brief, water consumption is one thing that must be thought-about always in summer time months, not simply round training periods. To improve hydration standing all through the day, attempt easy tips like carrying a water bottle always, consuming water at meals and incorporating ample vegatables and fruits with a better water content material in your weight loss plan. While sports activities drinks can even present ample electrolytes, your on a regular basis liquids can complement, as nicely. Consuming electrolyte-rich food and drinks at each meal might help guarantee satisfactory hydration.
Sarah Schlichter is a registered dietitian and marathon runner based mostly in Charlotte, N.C. She works as a nutrition marketing consultant and in personal follow, the place she writes the weblog, Bucket List Tummy, sharing nutrition posts, healthy recipes, operating tips and every little thing on her bucket record.