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Hydration: Exercising in the Heat

June 12, 2006 Send this Article to a FriendPrint This Article

Author: HyperStrike Expert Trainers

When exercising in a hot environment (30 degrees Celsius or 86 degrees Fahrenheit), even a little loss of fluid will impair performance and increases the possibility of suffering a heat injury. Proper hydration impacts health on an assortment of levels and is necessary for proper digestion of food and cellular metabolic processes

We can’t totally avoid dehydration if exercising for longer than an hour in the heat and the effects of heat stress should not be underestimated. The following recommendations can help to offset large fluid losses:

  • Avoid excessive thirst as it is the body's natural dehydration indicator. If you are thirsty, you are already dehydrated.
  • Drink adequate amounts of water daily. The general guideline is one liter (about one quart) for every 1000 calories you consume. If you are sweating profusely, drink more to replace fluid loss.
  • Drink two cups of water for every pound lost. Weight yourself before and after profusely sweating or at the end of your day to determine weight loss.
  • Dark urine can be a sign of significant dehydration.
  • Sports drinks or water are the best choices during long, hot exercise, especially where fluid demands are high, such as running, cycling, basketball, etc.

Fluids, Sodium & Sports Drinks
Drinking fluids with a CHO concentration of less than 8 grams (like soft drinks, energy drinks and fruit juice) during exercise delays gastric emptying and slows fluid delivery.

Drinking fluids containing sodium may decrease urine output and drinks with a low amount of sodium improves taste and stimulates thirst. During long, hot exercise, sports drinks with standard sodium concentration may be ideal because studies have shown less fluid is consumed as taste decreases. Sports drinks with added electrolytes (like Cytomax and Hammer Gel) may be the best choice for significant dehydration. The ideal sports drink depends on your sensitivity to the type of sugar source, your fitness level, the duration of exercise and the temperature and humidity of the environment.

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