This July has been a warm one in New York and the Northeast. Sweat rate can increase up to 2-3 times in hot conditions. The risk of developing a heat illness increases dramatically and the body processes nutrients differently when the thermostat is turned up. All of these can lead to lousy training sessions or DNF’s during triathlon competitions.
When it comes to hydration, you need to be drinking on a regular basis, not waiting until you are thirsty. You should know your sweat rate. The easiest way to measure your sweat rate is to weigh yourself without clothes on before exercising for one hour. After an hour of exercise, return home, strip down and weigh yourself again. Assuming you did not use the toilet or consume any fluids during exercise, your weight loss is your sweat rate. For each kilogram of lost weight, you lost one liter of fluid. (For each pound lost, you lost 15.4 oz. of fluid.) Since the weather has been so warm and humid you should be drinking during that hour. Calculate how much you drank during the hour and add that in for your sweat rate. For example if your pre-workout weight is 130 and you exercise for 1 hour and lose one pound plus drank 16 ounces you will need to drink 16+15.4 ounces each hour = 31.4.
That is a lot of liquid to get down so sipping on a regular basis is the key. A big gulp is about an ounce of liquid, so you can time it over the course of an hour - 2 gulps every 4 minutes for 31 ounces. If you are exercising for an hour or less water is fine. Once you move over an hour you should think about electrolyte replacement.
There are options to take electrolytes in powder form that makes a drink or in tablet form. Whichever way you go make sure you use according to directions. If you water down a sports drink you are not getting the full benefits. Sodium, chloride and potassium are electrolytes. Some products also include magnesium. Electrolytes promote the exchange of nutrients and waste products between cells and the external fluid environment. If there is an imbalance your body with too few electrolytes then it will pull electrolytes from its cells. If you take in too many electrolytes and not enough water your body will pull fluids from cells and organs. You are always striving for a balance.
Each individual will have their own absorption rate. You’ll need to seasonally adjust your intake and balance as weather conditions and your fitness levels change. There are many products on the market that make is easier to stay hydrated.
Camelbak is a sponsor of LUNA Chix and provided the teams with the new Podium Chill water bottle (MSRP $12). These insulated bottles keep your fluids cool for hours. The JetValve technology allows you to keep the water bottle open without any liquid spilling out if it is turned upside down! This means an open water bottle in your transition bag is still full when you arrive at your destination. The BPA-free bottle is easy to squeeze for a great flow. You can mix electrolyte drinks in the bottle by locking the valve shut.
The LUNA Chix Albany Triathlon team has been known to give away bottles as awards and will be selling some as a fundraiser for the Breast Cancer Fund (Camelbak is also a partner). Camelbak was one of the first companies on the market with a BPA-free bottle as a result of its partnership with the Breast Cancer Fund who is focused on exposing and eliminating the environmental causes of breast cancer.
Check out the LUNA Chix Albany Triathlon team and stay hydrated this summer! Questions? email Kristen Hislop at hislopdesigns@hotmail.com.
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