Drinking Fluids AND Electrolytes for Exercise in the Heat

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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

and

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.  🚨🚨

 

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