Exercise in the heat can pose great danger to the body if you do not maintain the proper fluid requirements. According to literature you can minimize dehydration by consuming 80 percent of the sweat lost during exercise. This means that while you are sweating during a training session you should be drinking fluids at the same time, especially if the humidity is high. Botttom line is that you should have water bottle with you at all times when training in a hot and humid environment.
It is recommended that individuals drink 8-10oz. every 20 minutes while exercising, which will help minimize your chances of becoming dehydrated during longer duration exercise bouts. In order to determine how much fluid you have lost during exercise or if you are dehydrated, you need to weigh yourself before and after your exercise session. If you weigh 170 pounds pre-event and 165 post-event, then you have lost five pounds of water weight. This means that you will need to replace 500ml. of fluid for every pound lost, or in this case 2500ml. of fluid.
Listed below are some helpful hints for fluid consumption while exercising in hot conditions:
1. Before exercise you should drink at least 16 ounces up to two hours before the session.
2. During exercise you should drink at least 8-10 ounces every 20 minutes.
3. After exercise drink 500 ml. for every pound of body weight lost.
4. Consumption after can consist of juices because they supply water, carbohydrates, vitamins and potassium.
5. After exercise eat watery foods, such as watermelon or other juicy fruits, consume high carbohydrate sport drinks, soft drinks or just water!!
