SWEAT THE SMALL STUFF

HOT WEATHER CAN PLAY HAVOC WITH YOUR TRAINING, BUT WITH THE RIGHT HYDRATION STRATEGIES YOU CAN STAY COOL AND CONFIDENT FOR WORKING OUT ALL SUMMER LONG

Hot weather means more runners, cyclists, and gym-goers battling to look good for tops-o season. However, the heat also puts athletes at risk of dehydration, which increases cardiovascular strain, glycogen utilisation and muscle lactate to make exercise feel much harder than it should. “Hydration matters,” says sports nutritionist Will Girling. “Research suggests dehydration of just two per cent of your bodyweight causes a signi cant drop in performance. So if a 100kg athlete loses 2kg of water, that will be very detrimental.” e good news is that with smart hydration strategies you can manage your uid loss to ensure you enjoy the bene ts of the hot weather, without succumbing to the hazards. With that in mind, here are ve strategies for staying hydrated this summer.

GET THE PRE-DRINKS IN

Whether you’re doing a sweaty indoor gym session, or a run or bike ride outside, your hydration plan should kick in early. “Always hydrate before you do your workout,” explains Girling. “Drink 400-600ml of water two hours beforehand. e simple test to see if you’re hydrated or not is to go to the bathroom and examine your urine: if it is dark in colour, have another 400-600ml before your class or bike ride.”

at is especially important if you’re exercising in the morning. “It can be really hot in the summer, but people wake up and go straight out,” says Girling, “even though they’ve su ered water loss from sweat overnight, so they’re not in a hydrated state.” KEEP SIPPING How much liquid you need to drink during your workout will depend on what exercise you’re doing. “Always take a bottle with you and hydrate as much as you can, but if you’re going to the gym your workout will probably be under an hour, so drinking ad libitum – drinking to thirst – is ne,” says Girling. For longer endurance exercise, however, you need a stricter strategy. “e general recommendation is 500-600ml per hour of activity. Anything more than two hours and you really need to stick to that 500-600ml rate, which is roughly one bottle per hour.” Use a watch or bike computer to set reminders to drink, and plan your route to allow you to re ll your bottles or buy extra water en route.

DON’T FORGET ELECTROLYTES

As mentioned in the previous pages, electrolytes play a vital role in key bodily functions, such as muscle contractions and uid balance. Salt, for example, binds to the water in your body to help you retain uids. “It’s very important to replace the electrolytes lost when you sweat,” explains Girling. “At best, you will see an unwelcome decline in your performance. At worst, you can get hyponatremia (low blood sodium) which can have a signi cant detrimental e ect on your health and even cause death. So during extended exercise take on an electrolyte source once an hour. Around 400mg of sodium – or one electrolyte tablet – should cover most people.”

KNOW YOUR OWN BODY

One of the best ways to navigate hydration issues is to get to know the symptoms. e quicker you spot them, the easier they are to correct. “e common signs of dehydration are dry mouth and thirst, but if you start to get into a two per cent bodyweight loss or greater, you will experience headaches, nausea and dizziness,” says Girling. “Being low on electrolytes can cause nausea, too.” React quickly to any warning signs to make sure you don’t deteriorate further.

HYDRATE AT HOME

Your hydration protocols shouldn’t stop when you get home. “Keep drinking when you’re

nished to replace uids lost during exercise,” insists Girling. Aim for around one bottle per hour until your urine has returned to its pale colour. Remember, you'll continue to lose

uids through sweating and urination at home, so keep sipping long after you nish.