Hydration Requirements for Summer Heat

Hydration is important, especially when the body loses plenty of heat and perspiration due to warmer weather. With Gatorade and Vitamin Water on the market, hydration is rather confusing, leading people not to  know what to drink and when.

The first thing to understand if you are going for weightloss, sugary sport beverages may hinder weightloss goals due to the sugar and extra calories. Electrolytes are important, especially when exercising more than 60 minutes (in a row) throughout the day. However, there are better options instead of sugary, or artificial chemical, drinks.

Better options include:
-Nuun tablets
-Vitamin C Packet (best post workout)
-Airborne Tablets (best post workout)
-Getting electrolytes through foods and salt (try pink Himalayan salt  or sea salt)

Hydration Requirements are
-Less than 60 minutes of moderate to intense exercise – water only
-60-90 minutes of moderate to intense exercise – electrolyte beverage may benefit (especially during post exercise)
-90+ more minutes of moderate to intense exercise – electrolyte beverage and possible glucose restoration (possibly during and post exercise)
-More than 2 hours of moderate to intense exercise – electrolyte beverage and glucose restoration (during and / or post exercise).

Stay hydrated by drinking 7-10 ounces of fluid every 15 to 20 minutes during exercise. Stay safe in the heat!

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