Happy summer everyone. It’s 32 degrees today (and I just checked the Weather Network that informs me it feels like 36 with the humidex). That’s warm! While you wont ever hear me complain about it because I know what the alternative is, it does present some potential problems when trying to function and train in it. I am by no means an expert and have sourced several different articles for this information. I am going to keep it concise and simple. I wanted to throw together a real quick blog on proper hydration during the heat.
For starters, for adults, Health Canada sites six to eight cups (250 mL) of water per day for proper hydration. That’s a total of 1.5 to 2L. For illustration, the big Nalgene bottles are 1L and the run-of-the-mill shaker cup is 750mL filled right up. Now, that recommendation is for “average” adults on an “average” day. When the temperatures start to rise, we sweat more. Even if we aren’t feeling “sweaty”, we are releasing more water through our pores and it is evaporating faster than usual. We need to increase our water intake by two or three glasses on hot days, even if we are sedentary.
Now, when we come in to the gym on hot days and work out, that sweat level goes up a lot! We are dripping in sweat and there’s most likely a couple puddles from where you were standing during the workout. We’re going to need even more water. The numbers vary depending on sources, exercise type, length and a whole bunch of physiological factors but I tried to summarize and make a plan as best I could from my research. Since the average shaker bottle is 750mL and is the most common water bottle in the gym (trust me, I clean out the lost & found. I know! Haha), I went with that. Prior to starting your workout, fill up a shaker bottle with water. From the time you start the workout to half an hour past the end of it, drink it!
There are different pros and cons to adding things like electrolytes, BCAA’s and all of that other stuff available which I won’t get in to. Basically, if you are looking to add some flavour to your water, go for it. I get it. Just make sure you aren’t packing it full of sugars and calories. We don’t normally want to drink our calories. The rest of our water intake (that usual 6 to 8 cups), try to space out throughout the rest of the day as best you can. That is far more beneficial than drinking a bunch at once.
So there it is. A real quick, simple and concise recipe to success while working out in the heat. One shaker cup worth of water within 90 minutes of starting your workout. Happy training and stay cool - the alternative is only a few short months away. YUCK!