Exercise in the heat series: Hydration

 Enjoy the hot weather, and stay safe this summer with these hydration tips!

 

Hydration guidelines:

  • Our general recommendation is drinking half your body weight in pounds in ounces of water enhanced with electrolytes every day as a baseline (example: 200 pound person should consume 100 ounces).  For every 30 minutes you are in the heat, you should drink an extra 4 ounces of water. 
  • Adding electrolytes to your water is especially important if you sweat heavily, suffer from cramps, are having more trouble with muscular aches and pains, or having trouble sleeping.
  • We recommend adding an electrolyte replacement to your water that you drink throughout the day (not just during your exercise).  This will allow for better cellular absorption. 
  • As far as how much to add, this will vary from person to person.  Start with a recommended dose then increase or decrease from there to find your right amount.   My daily routine is to add 1/2 TSP ReMag, 1/2 TSP ReMyte, and a pinch of Himalayan sea salt into every 2 quarts of water that I drink daily in the hottest months of the summer.     
  • I recommend the ReMag and ReMyte supplements because they are the best product I have found to date (No, I don't get any kickbacks for recommending these products).  For some folks ReMag and ReMyte are a bit unpalatable initially.  The best strategy for getting used to the taste is to put the recommended amount in a large dose of water to dilute the taste.  Another strategy is to add a bit of Stur (a water flavor enhancer) to mask the taste.   If you just can't do the taste, other recommended products include Nuun,  Ultima Replenisher, or Vega.
  • If you are exercising intensely for longer than two hours, especially in the heat, DO NOT rely on water alone. This will decrease your performance and your recovery. And it could also lead to hyponatremia, a condition in which the sodium levels in your blood become too low. Hyponatremia causes your muscles and heart to contract erratically, and can even lead to death.  Under these conditions, when you're sweating a lot, go with a sports drink with added Remyte and Remag or another electrolyte replacement of your choice. 
  • If you are preparing for a longer bout of exercise during the summer days or have an event where you will be exposed to the heat for long periods of time, prehydration is another great strategy to prevent dehydration.Follow this prehydration protocol:
  • 500 ml of fluid on the night before exercise/exposure
  • 500 ml in the morning
  • 500 to 1000 ml, 1 hour before exercise/exposure
  • 250 to 500ml, 20 minutes before exercise/exposure




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