Beat the Heat

When you lose water during activity, a number of physiological stresses begin to compound upon one another: your heart rate ticks upward, your core body temperature rises, and you start to burn through your stored energy (in the form of muscle glycogen) faster.

DEHYDRATION became a serious problem across the United States in the summer, with the heat index approaching 110 degrees in cities on the east coast, and 120 degrees in the Midwest. Warm summer temperatures can cause active people to lose several liters of water through perspiration and breathing: leading to serious performance declines, and potentially dangerous health complications. Being able to beat the heat is critical for fitness enthusiasts and athletes alike.

Performance Takes a serious hit

When you lose water during activity, a number of physiological stresses begin to compound upon one another: your heart rate ticks upward, your core body temperature rises, and you start to burn through your stored energy (in the form of muscle glycogen) faster. The dehydration also decreases plasma levels and affects the water levels both inside and outside your cells. The European Journal of Clinical Nutrition summed it up this way:

“A water deficit of only a few percent will impair physical performance: a slightly larger loss will bring symptoms of tiredness, headache, and general malaise. If the loss of water reaches 10–15% of body mass, about 20–30% of total body water, death is the likely outcome.”

 

Less blood flow to muscles and skin

When you exercise in hot conditions, your body is forced to expend a significant  amount of energy dissipating heat through the skin. Being dehydrated compromises blood flow to the skin, the critical process in enabling this cooling mechanism. Dehydration also decreases the amount of blood that can flow to your working muscles.

Muscles Lose Elasticity

Dehydrated muscles impact both physical performance and your efforts to prevent injury. Hydration is one of his most effective, accessible approaches to achieving peak performance, longevity,  and accelerated recovery.

 

5 Quick Steps Beat the Heat Through Hydration

Figure out your target amount of water

Divide your body weight (in pounds) by two, then drink that number of ounces of water each day (at a minimum). Ideally, you’ll get momentum and will drink even more!

Add electrolytes

Adding electrolytes to water helps increase absorption.  

Incorporate flavor

When working on boosting your water intake (even when you’re not thirsty) the science is clear: incorporating a variety of flavors will make the water more palatable and help you reach your daily hydration goals.

Establish a hydration baseline

If — like most of us —you have been under-hydrated, it takes about two weeks of consistent hydration to reach a good baseline. Expect to feel more energetic and healthy after you’ve acclimated to the baseline.

Hydrate when training

Be sure to always sip your way through workouts. Whatever the weather (but especially when it’s hot), have your electrolyte-enhanced water nearby so you can counter dehydration during your workout. The payoff includes faster recovery and better conditions for muscle pliability.