Hydration - It's getting warm again!
Coaches may have told you to keep hydrated especially in this hot weather . So how do I keep Hydrated? Start with this simple rule..drink 1/2 your body weight in ounces per day, in small amounts throughout the day. For example if you weigh 100 pounds you would drink 50 oz per day. This is a guideline and may have to be tweaked depending on the heat and the amount of exercise you do, and if you consume caffeine. Rule of thumb do not exceed 100 oz per day.
What about sports drinks? I am not a fan. Many sports drinks can contain 50-60% the amount of sugar that is found in soda. This sugar can cause your blood sugar to spike creating a quick burst of energy followed by a rapid bottoming out. Studies show that exercise less than one hour can be supported solely by water. Should you be going longer try coconut water. What you want to look for is coconut water in the refrigerated section, that uses young coconuts, is not pasteurized and does not contain any added ingredients like natural flavors, fruit juice or sugar. The companies that follow these guidelines include Harmless Harvest, Unoco, Liquitera, Vital Juice and Juice Press. You can also add some trace minerals to your water or add electrolyte tablets to your water. See NUN tablets. Athletes are all different and sweat at different rates. You should be monitoring your hydration daily. Typically hydrated people should be going to the bathroom fairly frequently throughout the day and if you are adequately hydrated and your urine should be light yellow in color.
Lastly, For those athletes that find themselves having issues with the heat such as heat stress or cramping during workouts try these tablets to replace electrolytes lost during exercise! Stay hydrated and take the heat very seriously.
References:
https://articles.mercola.com/sites/articles/archive/2009/04/23/sports-drinks-rot-your-teeth.aspx
https://www.runnersworld.com/trail-running/g20856053/5-hydration-mistakes-you-are-probably-making/
Disclaimer: This Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
