You know well the importance of drinking enough water to stay hydrated, especially before, during, and after workouts. However, there are times when water alone won’t cut it, and those times come frequently when you’re in training mode, particularly during the extreme heat of summer.
To avoid risking heat exhaustion or stroke, along with headache, nausea, impaired cognitive function and weakened performance, you need to replenish your electrolytes, and water only has trace amounts. Get wise to the three key situations when you’ll want to guzzle something more, and learn what to reach for.
1. When Your Body Temperature is Soaring
If you called off your training session every brutally hot summer day, you’d get nowhere. But you do want to wear light clothing, avoid peak heat hours and make an important change to your hydration routine, says pro trainer Mark Nemish.
Along with sipping water, hydrate every day with a product that will supply electrolytes and glucose and replenish vitamins and minerals lost through sweat. Liquid I.V. Hydration Multiplier, for example, contains a powdered form of electrolytes and glucose. Adding a packet to your H20 helps water reach your bloodstream fast, aiding absorption. Plus, it has Vitamin C and B vitamins to restore your energy--all with a damn good taste, like Lemon Lime, Acai Berry, and Passion Fruit. It’s a good thing to bring with you on hot days at the gym, too.
2. When Your Sweat Rate is High
Sweat like an animal? You’re losing electrolytes like sodium (evidenced by those white rings on your hats and shirts) in those rivulets. “As you lose the electrolytes, it’s hard for cells to aid in muscle contraction,” Nemish says.
If it’s feasible, you can check your sweat rate by weighing yourself during training—for every pound of weight lost, he advises drinking 16 oz. of water with Liquid I.V. Another test: Check the color of your urine while training. If it’s yellow and not clear, grab some Liquid I.V.
3. When You Have Muscle Cramps
Breaktime. According to Nemish, cramping and contractions indicate “you’re already dehydrated and your body is shutting down.” Stop, sip a booster like Liquid I.V. to replenish your electrolytes, and stretch--but don’t sit, which could cause muscle injury.
Feeling better? Get back out there, warrior.