It’s important to stay hydrated and keep electrolytes balanced during summer workouts
Water makes up more than 60% of the human body. Maintaining hydration while training is a challenge, especially throughout the summer. Heatstroke can result from becoming overheated or dehydrated.
Water and Electrolytes
Staying hydrated is more than just drinking plenty of water, it’s keeping your electrolytes in balance.
If you’re dehydrated before you begin your workout, staying hydrated or catching up gets tough once the sweating begins. Drink lots of water throughout the workout. After the workout, you will need to continue replenishing fluids.
Sports drinks containing electrolytes (magnesium, calcium, sodium, and potassium) can be used to replace the necessary minerals lost via perspiration. Aside from sports drinks, coconut water and fruits and vegetables are good sources of electrolytes.
What are Electrolytes?
An electrolyte is a substance that conducts electricity when dissolved in water. Electrolytes are essential for survival as they create a modest electric current that allows many automatic processes in the body to work.
Electrolytes interact with cells in the tissues, nerves, and muscles, as well as with each other. The body’s ability to operate depends on the balance of various electrolytes.
Electrolyte levels in the blood can become abnormally high or low, causing an imbalance. These levels can fluctuate depending on bodily water levels and other variables. Important electrolytes, including sodium and potassium, are lost in sweat during exercise.
An imbalance can impact how the body functions and cause a variety of symptoms. For example, if a person feels faint after a workout, an electrolyte imbalance could be one reason.
National Hydration Day
On June 23rd, National Hydration Day reminds us to replace fluids lost during workouts. SafeTGard Corporation founded National Hydration Day in honor of football Coach Victor Hawkins (September 1, 1964 – June 23, 2012) who invented a mouthguard that releases electrolytes to keep his players hydrated during games and practices. This day honors Coach Hawkins’ contributions to athlete health, safety, and success and to increasing awareness of the importance of proper hydration to athletes everywhere.
Different people need different amounts of water to stay hydrated. As a general rule of thumb, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.
- If staying hydrated is difficult for you, here are some tips that might help:
- Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
- If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
- Drink water before, during, and after a workout.
- When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water.
- If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
While water should always be your first hydration option, you can supplement your electrolytes with products from Nutrition Nation. Come have a chat with us about supplements that will help keep you hydrated for those intense summer workouts.