What to know about rehydration as Texas preheats
We’ve discussed the importance of water intake previously, but there’s more. Consider this your guide to rehydration as Texas preheats.
Relevant to exercise and performance in the heat, moderate dehydration (2 to 3% reduction and body mass) will improve performance, while hypohydration of only one percent body mass has a measurable fact on the thermoregulatory response to exercise. Severe dehydration (losses of more than about 6-7% of body mass) can result in life-threatening situations. It is recommended to consume 60 to 80 ounces of water per day unless you’re breast-feeding or sweating excessively and if that’s the case then increasing by 20 ounces of water for each. But what if you’re sweating excessively? What else can you be losing in your sweat?
There are also essential electrolytes lost in sweat— sodium and chloride being the most abundant of them, which are responsible for regulating and maintaining fluid balance, along with potassium. Magnesium and calcium are also lost with excessive sweating, which are important for maintaining muscle function and optimizing metabolism.
Common signs of electrolyte imbalance include dizziness, muscle cramps, irregular heartbeat, mental confusion, headaches, fatigue, dark, colored, urine, nausea, and vomiting.
Below are a few tips to consider as you rehydrate following your time spent in the Texas heat and humidity:
Consider fluids that replace electrolytes such as body armor, Gatorade, Powerade, coconut water, electrolyte infused water, or mixing electrolyte powders (LMNT is my personal favorite) in your water. These drinks should contain moderately high levels of sodium (perhaps as much as 50 to 60 mmol/l) and possibly some potassium in order for rehydration to be maintained for several hours following fluid ingestion.
The amount of fluid consumed should exceed the amount of fluid lost in sweat.
Because sodium is the most abundant electrolyte lost while sweating, and water follows sodium in the body, it is important to consume adequate sodium intake. Consider eating salty foods like pretzels and salted nuts.
Foods rich in potassium are also beneficial, and these include bananas, potatoes, leafy greens, citrus, coconut, avocado, zucchini, mushrooms, and legumes.
Foods to replenish calcium include milk, yogurt, almonds, broccoli, and fortified cereals.
Lastly, foods rich in magnesium include pumpkin seeds, spinach, dark chocolate, nuts, whole grains, and peanut butter.
Studies show that having a solid food while rehydrating yields more efficient, electrolyte replacement, likely because of the salt content in most foods.
If consuming alcohol and you are concerned about dehydration, consider beverages with lower alcohol concentration, as beverages with 4% or greater yield greater urine output.
To be clear, this is not medical advice, but general in nature. If you have health related concerns regarding dehydration or electrolyte imbalance, please consider consulting your provider. However, if you have bladder or bowel related concerns, I’d love to help you.
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