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. 🚨🚨
Traditional leading brands of sunscreens are full of harmful chemicals and toxins.
There are more than a few issues with lathering our bodies with this type of “protection.” FEAR NOT. Here we come to save the summer… KTX Natural Zinc Lavender Sunscreen for your DIY needs!
A few reasons we believe most sunscreens are trash rather than protection:
1.) Many sunscreens and their ingredients interfere with the utilization of Vitamin D from the sun. The sun is detoxifying (by design) and we not only block this mechanism, or at least minimize it, but we also decrease the absorption of one of the greater cancer fighting vitamins available… vitamin D.
2.) Chemicals commonly used in sunscreen are known to be endocrine disruptors, estrogenic and may interfere with thyroid and other hormone processes in the body.
3.) The most common sunscreen chemical, oxybenzone, was found in 96% of the population by a recent study by the Center for Disease Control and Prevention. This is especially alarming since oxybenzone is considered an endocrine disruptor, can reduce sperm count in men and may contribute to endometriosis in women.
4.) The EWG warns against using oxybenzone, especially on children or pregnant/breastfeeding women.
5.) Rather than us having to “prove these chemicals are dangerous” they should first have to prove they are safe before selling us the products. Environmental concerns led Hawaii to ban sunscreens containing oxybenzone and octinoxate. The ban cited these chemicals as harmful to coral reefs and ocean life. Other places have followed suit, including places like Key West in Florida. Why would we use th
is on our skin?
6.) Artificial flavors -or- scents as well as the ones that add colors are also estrogenic. For those who care. Why does a sunscreen need to have colors added? How do you know if colors are added? They list on the ingredients RED (#), BLUE (#), LAKE(#), YELLOW (#)… none of them are safe. Just because you do not die instantly does not mean they are healthy for you.
A short list of other “things” we found in leading brands (even many “natural” ones):
Keep in mind… it took awhile to write these out, there is no way I’m going to examine each one… some may not be bad at all but why risk it when you can do without them?
Dimethicone dymethicone crosspolumer
Acrylates c12-22 alkyl methacrylate
And a short list from the leading “BABY LOTIONS”:
This is the disturbing list… how do we have to recommend people consult their physician to use our homemade suncreens but then this is a list sold for $14 to put on babies? I would NEVER put this on a baby.
Water, C12-15 Alkyl Benzoate, Styrene/Acrylates Copolymer, Octyldodecyl Citrate Crosspolymer, Phenyl Trimethicone, Cetyl PEG/PPG-10/1 Dimethicone, Dimethicone, Polyhydroxystearic Acid, Glycerin, Ethyl Methicone, Cetyl Dimethicone, Silica, Chrysanthemum Parthenium (Feverfew) Flower/Leaf/Stem Juice, Glyceryl Behenate, Phenethyl Alcohol, Caprylyl Glycol, Cetyl Dimethicone/Bis-Vinyldimethicone Crosspolymer, Acrylates/Dimethicone Copolymer, Sodium Chloride, Phenoxyethanol, Chlorphenesin
Lastly, how does 96% of the population encounter oxybenzone? Well, most “things” with the letters “BENZ” in the name are estrogenic in nature. They linger around in our water (similar to ATROZENE) and other herbicides/pesticides like the more popular Roundup Glyphosate…
CHALLENGE: Next time you are in a public swimming pool, river, or lake look around at how many people are lathering these chemicals all over their skin… then look at how the chemicals float on top of the water around these groups of people. Then, watch as they come up out of the water and have a mouthful to spit out… I’m sure the fish love it… and the frogs.
BEFORE WE CONTINUE: WE ARE NOT ADVOCATING AVOIDING SUNSCREENS, especially with long term sun expsosure! – Just the poopy ones.
Just like in our food chain, we are pushing for cleaner sources. Earth provides every tool we need to live long prosperous lives, we just need to pay attention. Below is one alternative- The KTX sunscreen.
The upfront cost of these supplies is an immediate “turn off.” Purchasing what you need on Amazon will cost around $60 but then you will have way too much sunscreen so unless you are “TEAM MOM” it makes sense to pitch in with a group of like minded humans (or give it to all your children’s friend’s parents so your child isn’t swallowing their friend’s chemicals). Hehe- that was a joke… kind of. You can create a large amount and as you will see BELOW the healthier sunscreens are not cheap. But how many tubs of sunscreen do you go through per year? Not that many…
What you will need:
Raspberry Seed Oil
100% Zinc Oxide Powder
Why we chose each ingredient: (The nerdy stuff)
Coconut oil should not be used as a stand-alone sunscreen. You can find battles in the DIY community vs. the I hate everyone community & it is comical. At the end of the day coconut oil has a very low SPF (but still some) but it is very good for your skin… it is the “base” of this formula, we use it for oil (like a lotion) not for the “sun protective properties.” We just need to make that clear.
Raspberry Seed Oil
Raspberry Seed Oil (RSO) has a lot of misinformation behind it… Here at KTX we have formed the belief that it is great for your skin, great in addition to OTHER sunscreen ingredients, and just… GREAT.
If you are interested in a long post on raspberry seed oil benefits here is a link… https://thebestorganicskincare.com/7-fantastic-raspberry-seed-oil-benefits-healthy-skin-for-life/
For those who are skeptical… here is a paragraph from one of the most detailed reads on SPF you will ever find… with the nerdy link below it.
“It is also noted that red raspberry seed oil and caneberry seed oil may be used as all natural SPF essential oils. In the present disclosure an SPF of 30 or greater is enabled using red raspberry seed oil (in lieu of titanium dioxide) in a 4:1 ratio with ZnO (16%) concentration to raise the SPF of a base formulation to above SPF 30. With an 11% concentration of ZnO and red raspberry seed oil in a 4:1 ratio, a spray formulation with an SPF 22 was achieved. The amount of the ultramarine pigment in the composition can range from about 0 to about 25 weight percent of the composition, and preferably from about 1 to about 5 weight percent of the final formulation. Optionally, the sunscreen emulsion can contain one or more additional ingredients, including emollients, waterproofing agents, dry-feel modifiers, insect repellants, antimicrobial preservatives and/or fragrances.”
Honestly, it smells delightful. But there is plenty of Google-able information available on lavender’s healing properties. That is why it was our fragrance of choice. If you are concerned about lavender being “bad for boys” fear not… the estrogenic nature of lavender oil compared to things like flax, soy, fragrances, plastics, dyes, etc. is so marginal it is a joke… the joke is so strong that if you use sunscreen from a plastic bottle you are guaranteed to have more of an estrogenic effect than using lavender. The pros outweigh the cons. Don’t buy into the nonsense.
Known as the king of oils. Frankincense oil promotes healthy cell regeneration and keeps existing cells and tissues healthy. It’s useful for skin health, and can help treat dry skin, reverse signs of aging and reduce the appearance of stretch marks and scars.
100% Zinc Oxide Powder
The key SPF ingredient in the mix.
Zinc oxide particles in sunscreen sit invisibly on the surface of your skin bouncing the UV rays off like balls bouncing off a hard surface. There is no chemical reaction at your skin level as there is with chemical sunscreens.
-One of the two UV-A1 sunscreen ingredients approved by the FDA. The other one, avobenzone Is too sketchy in our opinion.
-Gives you broad spectrum protection from UVB all the way through to UV-A1, meaning your skin is getting the best sun protection possible.
-Stable sunscreen ingredient that is much less likely than chemical ingredients to break down in the bottle or on your skin.
-Gives broader protection than titanium dioxide and is cosmetically more elegant to use (aka invisible on your skin)
-Does not typically irritate sensitive skin.
-Not absorbed into your body; it stays on your skin where you put it and where it can protect you from the sun.
Shea butter is a skin superfood that comes from the seeds of the fruit of the Shea (Karite) tree and that is naturally rich in vitamins A, E and F. It offers UV protection (it is SPF ~6) and provides the skin with essential fatty acids and the nutrients necessary for collagen production.
But if you need more… https://wellnessmama.com/27324/shea-butter-benefits/
Sunscreen Brewmaster Period of Instruction:
Combine following ingredients in a glass jar*
1 Cup Coconut Oil
1.5 Tablespoons Raspberry Seed Oil
2 Tablespoons Shea Butter
Place glass jar in a pan that has a few inches of water slightly heated (we had it on 3) until it was all melted together then turn off the heat…
Once mixture has melted together stir in the master SPF:
2 tablespoons of Zinc Oxide powder.
Once the lotion has cooled add the following*:
10 Drops Lavender Oil
10 Drops Frankincense Oil
*We did not want to cook the essential oils. They have nourishing properties & they might remain after heating, but we did not want to risk it.
The sunscreen is ready for use at this point, however it seemed “more legit” after sitting out a day or so.
We made a bulk batch… so to come up with these numbers we just divided the total amounts used by 12… also, this is not advanced chemistry, if you add more or less of each ingredient you will be just fine.
*8+ oz mason jar should be fine. Just make sure the opening is large enough for your hand when it is time to apply. We ordered the fancy looking jars on Amazon. I will use a mason jar next time because it was a mess.
You could use more or less zinc oxide depending on the level of blockage you desire. This amount did not leave the skin white and prevented all “test subject” participants from sunburn at the beach. Tanning still occurred.
Please ship any questions to the comments or email email@example.com !
Q: Is this safe for babies?
A: Always consult your physician. However, when inspecting “leading brands” of baby/toddler sunscreens it is astonishing how many chemicals are in some of these. So, always keep an eye on the ingredients.
Q: What is the total SPF?
A: We have not tested this in a lab, so the exact number is unclear. The more zinc oxide you add the greater protection you will have.
Q: Can I use different essential oils rather than lavender and frankincense?
Q: Does the oil separate?
A: We experienced some separation as the warm liquid began to cool off (harden). Simply swirl your finger in the sunscreen before applying. (We assume this is the reason for many additives in traditional sunscreens.