Drinking Fluids AND Electrolytes for Exercise in the Heat
The Texas heat is here so I want to cut right to the numbers I personally stick to and hope they help you during the hottest parts of the year (now until October essentially).
*** With the 16 points being made I will say if you are not an athlete focused on maximum performance you will likely not need the carbohydrates added to your fluid during the 1-hour group class especially if your goal is to lose bodyfat- you will release plenty of stored glycogen for your workout assuming you are eating a balanced diet throughout the day BUT YOU SHOULD STILL HAVE THE WATER.
****If you complete multiple workout sessions in one day then the added carbohydrates could be a great option. ***
1.) With temperatures above 80 degrees in the open-door gym (KTX) I estimate my fluid loss around 1 liter per hour while coaching and exercising or anything that has me moving around.
2.) #1 has me drinking 4 cups (32 ounces) of water PER HOUR to maintain adequate water levels.
3.) #2 would be near impossible without a water bottle (or 32oz mason jar with a lid 😊 )
4.) Drinking too much water without proper electrolyte and mineral balance can be just as dangerous as not drinking enough water (details below).
5.) To combat #4 becoming an issue I typically add 100mg – 200mg per cup (8oz)
-or- more simply put…
¼ tsp salt per 32oz water in the fall/winter
½ tsp salt per 32 oz during the hot spring/summer/early fall
6.) If you work outside or in a hot warehouse, I recommend the same guidelines.
7.) If you show up to the gym dehydrated in 90+ degree weather and try to do 60 minutes of warm up + workout you are putting yourself at risk but you certainly are not going to maximize your performance output.
8.) Some athletes lose closer to 2 liters per hour… the only way to truly know is to weigh yourself (without a sweaty shirt) before and after the workout. 1 liter of water is roughly 2 pounds.
9.) Minor underhydration (as little as 2% of your total body weight) can cause a measurable decrease in performance. Obviously the greater the % the greater negative impact.
10.) Glycerol could be supplemented to help retention of consumed fluids pre workout… (like before a long workout on a hot summer day). Do more research if you plan to use glycerol… I will discuss this as well as other supplements during the final portion of performance nutrition (supplements) Part 3.
11.) DURING workout sessions (between rest sets – not all at once in the middle of a metcon) Carbohydrates should be added to the fluid at around 5-8% to maximize performance output.
12.) #11 put simply… add 50 grams of simple carbohydrate (glucose/dextrose/ sugar/honey etc.. ) to 32 ounces of water.
13.) Add #5 to #11 = #14
14.) 32 ounces of water + ¼ – ½ tsp salt + 50g simple carb = basic athlete intra workout sports drink formula.
15.) Consume around 8 ounces every 15 minutes but make sure you do not drink a bunch within 15 minutes of the highest intensity workouts.
16.) #15 boils down to if you are training multiple sessions + when those sessions are taking place + what type of session is taking place (high intensity, lifting, cardio, gymnastics, and duration).
❤️❤️❤️My favorite sources of sodium + minerals: ❤️❤️❤️
1.) Irish sea moss (loaded with electrolytes and contains 92 of the 102 minerals… say whaaat! )
2.) Celtic Sea Salt
3.) Colima Salt
4.) Redmond Salt
5.) Pink Himalayan Salt (not as much sodium chloride as the others but extra minerals – some sources are not as clean as others )
6.) Iodized salt
🚨🚨IF YOU HAVE ANY QUESTIONS about water/electrolytes/carbs PLEASE LET ME KNOW! I love to help to the best of my ability. 🚨🚨