Wow is it hot!

It sure is a hot one today in Phoenix with a high of 112! This means that you need to either get outside very early or very late to do your exercise. You also want to make sure that you are hydrating adequately.

Physiologically speaking exercising in the heat puts the most stress on your body. You are dealing with the heat gained from physical exertion as well as the hot environment. Dehydration results if you don’t take in enough fluids to keep up with your sweat losses. An average person that weighs 110 to 165 pounds can lose 2 to 4% of his body weight per hour and losses of just 2% result in decreased performance. Exercising in the heat decreases your efficiency and as you become more dehydrated you rely more heavily on stored glycogen. This means you will tire faster due to the build up of lactic acid and that is why your usual run or ride may seem so much harder this time of year.

So what do you need to do to stay hydrated? First, are you a salty sweater? I know I am! Have a look at your clothes and see if you have white stains on them after you exercise. If you do then yes you are a salty sweater. This is a good piece of information. The other thing you want to know is how much fluid you lost during your exercise. Best way to do this is to weigh yourself before and after your workout. Then for every pound lost you want to replace that with 2 cups of fluid and preferably fluid that has electrolytes.

Check the label of your sports drink. You want to have at least 100 mg of sodium, 30 mg of potassium, and 14 g of carbohydrate per 8 ounce serving. If you prefer electrolyte chews, they generally have more carbohydrates and less sodium but are still a good choice. Wash them down with at least 8-12 ounces of water. Plain water is not sufficient in the extreme heat so make sure you have a plan and hydrate early and often. More on electrolytes and the array of hydration choices out there later...