When your running partner leaves an AMAZING PUDDLE! @houston_coog_aquatic_sports
Yesterday’s heat 🔥 and humidity caused many athletes to suffer from heat illness: particularly runners 🏃 tennis players 🎾 and football players 🏈 who are in the elements for multiple hours. 💦 Stay hydrated daily. Drink half of your body weight in hydrating fluids per day. You know you are hydrated when you are not thirsty and your urine is clear or light lemonade colored. 💦 Pre load with salt the night before, if you are going to be exercising in the heat for multiple hours. I like @precisionhydration You can also salt your food. 💦 Include salt with your fluids during exercise. When you lose sweat, you lose sodium as well. It is crucial to replace it for peak performance and preventing hyponatremia. Use salt tablets or drink an electrolyte beverage. I carry my fluids and salt with me in a hand held water bottle during the summer so that I drink more. It is hard to get enough in at a few water stops. 💦 Know your sweat rate. Bring a digital scale to the start of your run or the tennis court. Weigh yourself before and after an hour of running or playing. Record the amount of fluid you consume during that hour. Then you know how much fluid you lose per hour. It is impossible to replace it all. Aim to lose less than 2% of your body weight. Avoid drinking too much that you slosh. 💦 Know how much sodium your sweat contains. This will allow you to replace your sodium accurately. Contact Andi McKinley @sweattestme firstname.lastname@example.org to schedule your personalized sweat test. This is totally worth it. My results were shocking! 💦 Adolescents are more prone to heat illness than adults. 💦 If you do show symptoms for heat illness or hyponatremia, go to an urgent care clinic or the ER. These could include: severe headache, nausea, vomiting, dizziness, fainting, extreme fatigue, mental confusion, lack of sweating or sweating profusely and shallow breathing. This is not something to mess with. It can be fatal.
#summerheat #humidity #endurancetraining #football #tennis #running #fluids #afviceforeating #teamafe #rd #dietitianapproved #dietitian