How to Stay Hydrated in the Heat

In today’s episode, Chris Newport, Registered Dietitian Nutritionist and Hydration Expert talks all about how to stay hydrated in the heat.

Dehydration

Did you know as little as 2% body weight loss can impede performance? Dehydration is defined as excess fluid loss and continues to be one of the most common issues for athletes, especially endurance athletes.

What is Sweat?

Sweating is your body’s method of evaporative cooling. When you exercise, you generate heat and your core temperature rises. Sweating is your body’s response to cool itself down. Sweat contains fluid, sodium, chloride, magnesium, and more.

Sweat Rates Vary

Average sweat losses vary widely from hardly anything to more than 3L per hour. There are several factors that are within your control and many outside of your control. Sweat rate varies according to body size, training status, exercise intensity, external temperature, and what type of clothing you’re wearing.

How to Tell If You’re Hydrated

There are several easy methods to determine your hydration status. The easiest is judging your urine color. Download our free Hydration Guide to use the included urine color chart so you can print it out and keep it by your toilet! It’s important that your urine is very lightly colored.

Before and after exercise, you can also do pre and post weigh-ins to determine your total fluid losses and percentage of body weight loss. Again, refer to our Hydration Guide to see symptoms according to percentages of body weight loss.

If you’re someone who really struggles with excess sweating, frequent dehydration, or cramping, I would highly recommend investing in a refractometer to determine your urine specific gravity. You’ll need to purchase a refractometer, disposable urine cups, and disposable pipettes. For less than $100, you’ll have a more scientific method of determining your hydration status before and after exercise.

Tips to avoid dehydration

Listen to learn more, but here are your 6 tips to avoid dehydration:

Acclimatize if possible.
Exercise at the coolest time of the day
Know your losses (pre and post workout weigh-ins, urine color, and electrolyte losses)
Use sunscreen
Wear light, breathable clothes
Plan your cooling strategies

Cooling strategies for exercising in the heat

For pre-workout, you can manage your core body temperature by wearing cooling vest, being in the A/C, and drinking ice slurries
During your workout, drink icy cold drinks, eat ice, use cooling towels, and try to plan your route wisely
Post workout, take off excess clothing, get to a cool location, and lie down if possible and elevate your feet about your head/heart.

Remember, hydration in the heat is more than just drinking a ton, but managing your core temperature. Be sure to download your free Hydration Guide and book your sweat test online or purchase your home sweat testing kit and we can assist with your hydration strategies!

Let us help you stay cool and safe this summer!

Want to know what your sweat contains and how to hydrate properly for your unique losses?

Purchase your sweat testing kit here to do it on your own, or book your appointment at our Cary, NC exercise physiology lab here. Or join our Fueling & Hydration Bootcamp here.