It's Getting Hot Out There!
Sweating it out while working out in the heat can feel amazing, however your body needs to replenish with liquids to operate optimally, prevent heat exhaustion or worse, heat stroke.
As the mercury rises in Sydney, it is important to hydrate before, during and after exercise. Our body's are comprised of 60% water, 10% of that is contained in the bloodstream and when we sweat, and lose water from the bloodstream, the body takes the required replenishing fluid from our tissues, if it doesn't receive it from hydration. It's quite mind blowing that we can lose up to 3L of water during a workout.
Symptoms of dehydration include: thirst, sticky dry mouth, fatigue and dizzyness, headache, and if your wee looks like apple juice, you are definitely dehydrated! If you've got high blood pressure, be even more cautious and aware of symptoms.
As a general rule in the heat, adhere to the following: 500ml 15 minutes prior to exercise, 150-250 mls every 15 mins during exercise, then regular drinking to produce clear or pale yellow urine.
Water is fine for rehydrating if exercising for less than 1 1/2 hours, but after this time, some carbohydrate and electrolyte replacement is also required. Electroytes are basically the ions in salts and are instrumental in the electonic exchanges in our cells.
There is the question of what products rehydrate the best. Of course there are highly coloured and sweet gatorades etc, but milk and coconut water are also highly effective.
Try this yummy sounding recipe: 1/2 C OJ, 1/2 C lemon juice, 2 C water/coconut water, 2 TBSP raw honey, 1/8 t Himilayan salt.