Stay Hydrated In This HEAT!
Stay Hydrated In This HEAT!
Rule of thumb is to drink half your body weight in ounces. Add in CrossFit and maybe physical work in the sun, and you’ve got to camel up just to survive!
Follow these tips to stay hydrated in this heat:
– Drink enough water to prevent thirst.
-Drink 16 oz when you first wake up to get a head start on the day.
– Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy.
– For short-duration (less than 60 minutes), low-to-moderate-intensity activity, water is a good choice to drink before, during and after exercise.
– Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and 6 percent to 8 percent carbohydrates. This prevents “hyponatremia” (low blood sodium), which dilutes your blood and could also lead to serious impairment and death. Can you say “Fit Aid or Kill Clif?”
– Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during and after your exercise session.
– Avoid alcohol the day before or the day of a long exercise bout.
– Consider all fluids, including tea, coffee, juices, milk and soups (though excluding alcohol, which is extremely dehydrating). The amount of caffeine in tea and coffee does not discount the fluid in them, even if they have a slight diuretic effect, according to the most recent report by the National Research Council’s Food and Nutrition Board.
– Eat at least five cups of fruits and vegetables per day for optimum health, as they all contain various levels of water and the all-important nutrient potassium.
– During exercise, for those who experience high sodium losses, eat salty foods in a pre-exercise meal or add an appropriate amount of salt to sports drinks consumed during exercise. Orange juice is high in potassium. Dilute juices, such as V-8 or orange juice, 50/50 with water so that the drinks are 6 percent carbohydrate solutions (the same as sports drinks), which will empty from your stomach quicker than 100 percent juice (juices are naturally 12 percent solutions), allowing the electrolytes and water to quickly reach your heart and organs.
– Following CrossFit, you need more protein to build muscle, carbohydrates to refuel muscle, electrolytes to replenish what’s lost in sweat, and fluids to help rehydrate the body. Low-fat chocolate milk is a perfect, natural replacement that fills those requirements, even if you are Paleo!
– You can also replace fluid and sodium losses with watery foods that contain salt and potassium, such as soup and vegetable juices.
– See more at: https://www.livescience.com/38553-staying-hydrated-in-the-heat.html#sthash.Tv8Ll0jg.dpuf
2017 06 20