Fluid Requirements: One Size Does Not Fit All

10 (7)It’s HOT outside and not drinking enough water will nix  your energy levels.  Believe it or not, losing as little as 1% of your body weight as water will slow you down.  Proper hydration optimizes your body’s ability to regulate body heat in hot environments;  improves the ability to recover quickly from training; and  runs  interferance with fatigue, helping  maintain mental alertness.

Today during my run, I  calculated my sweat rate, the optimal way to determine fluid requirements,  ’cause one size does not fit all. (Please click here for your free handout on how to Calculate your sweat rate.) The result: I lost two pounds of water in one hour. What does this mean? It means my challenge is to  drink 32 ounces of water (or other appropriate fluids)  by days end to make up for the deficit.

I don’t know about you, but  consuming one quart of  fluids all at once would  make me feel uncomfortable and bloated. So  I consume smaller amounts throughout the day, and I also vary what I drink.   I prefer  water, but also hydrate with chocolate milk, smoothies and my latest obsession (to be  revealed in my next post).

My sweat rate also helps me plan for hydration when I am exercising for over one hour, in  similar environmental conditions. I  now know that I require  8 ounces of water every 15 minutes when it’s 83 degrees and humid.

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Use this plan to balance drinking water and working out so you’re comfortable and perform your best, even during the dog days of summer.

Do you find it difficult to keep up with your fluid demands in the heat?  What tips do you have?

 

 

Siggi’s and Sports Nutrition

My new favorite sports nutrition product goes to …

Drink_filmjolk@2x…  for their non-fat drinkable yogurt, aka filmjolk.

Disclosure: I am  a   siggi’s ambassador. By  including siggis in my blog post I am eligible to win a trip to FNCE in Boston. I was not compensated for my time. Opinions are my own.

A staple of Sweden, now filmjölk is a staple in my home. For those of you who aren’t familiar with the Scandinavian dairy tradition, it’s a version of kefir.  If you’re a sports enthusiast, take note: this is a BIG league recovery drink that supports a healthy digestive system! I stock my refrigerator with both raspberry and vanilla.  After a 5 mile run, drinking 8 ounces of the raspberry flavored smoothie starts my recovery process IMG_4512

which includes rehydrating and replacing electrolytes lost during exercise (8 ounces  provides 120 mg sodium and 240 mg potassium); preparing for tomorrow’s run by replacing glycogen stores (8 ounces provides 22 grams of carbohydrate); and repairing lean muscle  with high quality protein (8 ounces provides 8 grams of milk protein.)  Now here’s the icing on the cake,  it’s also rich in probiotic cultures (1 billion probiotics per serving)!   The tangy taste makes filmjölk the bomb! 

IMG_4511 sugar, aspartame, gelatin, artifical colorings , preservatives,  or high fructose corn syrup.   I think being active and eating healthy should be  simple and straighforward. Thank you siggi’s, for facilitating my healthy lifestyle.IMG_4510

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