It's Getting Hot in Here: Hydration for the Heat

Well well well, look who finally decided to show up? Summer! When the temperatures starting rising and so does the humidity, the name of the game is heat acclimation. Heat acclimation allows your adapt to heat stress and function more efficiently in hot & humid weather so that your performance doesn't suffer. That's great if you live somewhere with consistently hot & humid conditions but if you're traveling to a warmer climate or live in the midwest where the highs go from mid 70's to 40's overnight, acclimating to the heat might not be possible.

So what do you do? There are four things that you can do before and during a training session to help your body perform in the heat.

Pre-Load with Electrolytes. This involves giving your body an extra boost of electrolytes to essentially "get ahead" of what you'll lose through sweat during your training session. The easiest way to pre-load with electrolytes is to have a 2:1 ratio of your favorite electrolyte product. This means two servings of electrlytes to 1 serving of water. Drink while you're having breakfast, a pre-training snack, or while you're getting ready to head out the door.

Bring Water With You. This may seem obvious but even on a teeny tiny recovery run in zone 1, bring water! The longer and more intense your effort, the more water you should bring. This is a great opportunity to practice using your hydration vest/pack or the time where a handheld water bottle really shines.

Dress intentionally. This means choosing fabrics that are cooling and/or wearing as little clothing as possible with proper sunprotection. Moisture-wicking fabrics include polyester, nylon, and synthetic blends. There are several athletic clothing companies that include ultraviolet protection factor (UPF) and can be great for protecting against sunburn. If you're using a shirt with UPF, be sure to cover any exposed skin with sunscreen.

Practice cooling techniques. This may look different depending on the day but starting with cold fluids like adding ice to your pack or bottle and cold foods for your pre-training snack can assure that you're not heading into an effort with the meat sweats. If your session brings you to a body of water like an ocean, lake or stream, do not hesitate to splash your face with cold water, get a shirt or hat wet, or jump in!

Hope these help a smooth(er) transition to summer training. If you've tried all or some of these tips and you're still struggling in the heat, it may be time to work with a sports dietitian to fine tune your hydration & electrolyte plan. Often times, this can be ironed out in 1-2 individual sessions. If you're interested in learning what a personalized hydration plan would look like for you, schedule a free inquiry call to discuss more. Until next time, Fuel (& hydrate) well, train hard, and have fun!