Susan Farago ~ Fitness Coach ~ Writer
"Make a difference in yourself."

Beat the Heat!

(Summer-2010) The heat is ON! Temperatures here in Austin are hitting 90+ degrees with some regularity and the only way to beat the heat is to pay attention to hydration and sodium requirements. Each person's requirements are different and you don't need a test lab to figure out what works for your body.

What does the hydration/sodium balance mean*? While the body systems that regulate hydration and sodium levels are extremely complex, in the context of this article water is critical to many body functions including heat regulation, blood volume, and electrolyte transport. Electrolytes, especially sodium, help to absorb and retain carbohydrates, and aids in rehydration. The goal? Balance.

Hydration: The body loses approximately 1 liter of water per day in normal body functions (breathing, sweating, body processes, etc.) General recommendations for people training in central Texas is 24-28 ounces per hour while training with some individuals requiring up to 60 ounces!** Sweat rates can be calculated by doing a simple sweat test: weigh yourself dry and naked before a workout, then weigh yourself again after the workout. Track how much fluid you took in and subtract that from any delta in weight. That is your sweat rate. Retest from time to time to monitor sweat loss under different conditions. (Note: 16 ounces equals a pound of weight.)

Sodium requirements are a little trickier to nail down. Again, general recommendations for the central Texas heat are 800 mg per hour, however some individuals requirements can be as high as 3000 mg per hour! Start with a low dosage and go from there (don't forget to read gel or bar packages for sodium amounts you may not be aware of).

Knowing what signs to look for can help correct small issues before they turn into large problems. Some signs include: muscle cramping, white salty powder on the face or clothing, dry mouth, salty foods taste good, or sloshing stomach (signs to increase sodium or decrease water); stomach cramping, puffy hands, salty foods taste bad, or thirst (signs to decrease sodium or increase water).

Too much water (hyponatremia) or too much sodium (hypernatremia), while rarely fatal, can wreak havoc on performance, and staying hydrated and on top of sodium requirements before and after an event is just as important to maintaining those levels. By paying attention to intakes, you can achieve an optimum hydration/sodium balance and have a great training or race day!

Questions on where to begin? Contact me today to put together a hydration plan that works for you!

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*This article does not discuss caloric requirements which are equally important.
**Be sure to consult a physician or trained nutritional expert if you have any questions.

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