Becca: Let’s talk about training in the summer months.
Laura: Everyone is different. What may tax one person may not affect another. This can be difficult if you compare yourself to your training partner. Read your body. If you experience any of the following, we need to talk about upping your hydration game.
Signs of Dehydration
- Elevated resting heart rate. Find an average waking heart rate by using a smart watch or taking your pulse and then note if you are elevated.
- Unquenchable thirst.
- Muscle soreness after a 72-hour period.
- Skin test. Pinch your skin and if it doesn’t bounce back in seconds you need water.
Becca: What happens biologically and athletically when you are dehydrated?
Laura: From a sports perspective, losing as little as 2% of your body weight in fluids can cause measurable decreases in performance. Dehydration of more than 3% of your body weight is serious, increasing the possibility of heat exhaustion and heat stroke in warm and/or humid conditions. Since athletes can sweat out 6% to 10% of their body weight during competition, re-hydration is critical.
Did you know:
- Your brain is 85% water and even mild dehydration can bring changes in your mood and decline your concentration and alertness.
- If you wait to drink until you are thirsty and stop when your thirst is satisfied, you will remain 25% to 50% dehydrated.
- Dehydration makes your blood thicker, increasing your heart rate and decreasing the amount of blood your heart can pump with one beat causing your blood pressure to drop.
Becca: Walk us through how to best beat dehydration.
Laura: Prevention is key. Check your urine. If it is dark, hydrate. Drink enough water to pee every hour and drink something before, during and after training. Supplement with electrolytes like Tailwinds. Eat hydrating foods.
Foods that help with hydration:
- Potassium foods — Bananas, potatoes, sweet potatoes, tomatoes, beans and yogurt
- Calcium foods — Yogurt, milk, kefir, tofu, black eye peas, spinach and kale
- Magnesium foods —Dark leafy greens, nuts, pumpkin seeds, beans and whole grains
- Phosphorus foods — Beans, peanuts, cheese and whole grains
Note: For the full-length article, check out the August issue of Hilton Head Monthly.
Sending U Good “Q”—Laura and Becca