June 2024 Newsletter: Hydration in the Heat
Thank you to Dirigo’s In-House Dietician, Alexis Jones, MS, RD, LD, for contributing this month!
It’s summertime! That means warmer, more humid weather which can increase our fluid needs, along with altitude and intense activity. Dehydration and electrolyte loss can lead to fatigue, decreased cognitive performance, muscle cramping, headaches, gastrointestinal distress, increased perceived exertion and decreased physical performance.
The average individual loses 1-3 Liters of sweat in one hour of training. One liter can contain 200-2000 milligrams of sodium! This means that each person’s fluid and electrolyte needs are going to be individualized, however, there are some general guidelines you can follow to stay hydrated in the heat:
Throughout the day, monitor urine color and volume. Aim for pale yellow/lemonade color.
2 hours before training, drink 2-3 cups of fluid. Include electrolytes here (LMNT, Liquid IV, Nuun Sport, Skratch Labs, etc)!
1 hour before, drink 1 cup of fluid.
During training, drink 10-24 ounces of fluid (10 oz for light sweaters, 16 oz for moderate, and 24 for heavy).
If it’s hot, humid, or longer than 60 minutes, include electrolytes & carbohydrates (example: Skratch labs or Tailwind hydration products). This will help you to hold on to fluid, maintain hydration and prevent cramping.
Right after training, drink 16-24 ounces as soon as possible.
If you are training for an event, make sure to practice your hydration plan beforehand to make sure your body is well adjusted and tolerates it well!
Want to learn more about hydration & performance? Join us at our upcoming Nutrition Discussion!
This event is free and open to the community!
Whether you’re training for a race, playing in a softball or pickleball league, or simply want to learn more about staying hydrated in the heat - this discussion is for you.
