Given the recent heat wave we’ve been experienced in the mid-Atlantic region, I thought I would share my “Staying Hydrated in the Heat” answers that I shared with a reporter earlier this week.
Q: If someone has dark urine could it be because they are dehydrated?
A: Yes, dark-colored urine is a good indicator of dehydration. Urine should be clear, pale yellow like lemonade if fully hydrated. Another indicator is weight loss during an exercise session or race. Weighing yourself before and after an exercise session (or race) in the heat and taking into account fluid consumed during the session is a good way to determine what your fluid replacement needs are.
Q: If you do become dehydrated what can you do to treat it instantly?
A: Drink fluids to rehydrate as soon as possible. When training and racing for more than an hour and especially in the heat, I would use a sports drink with electrolytes (sodium, potassium, magnesium, calcium) to both replace electrolyte loss from sweat in order to mitigate cramping and to replace energy stores. Taking in sodium will also mitigate a condition called hyponatremia, which is essentially water intoxication caused by too low of sodium levels in the blood. Long distance events like Ironman Triathlons will have medical tents set up to provide saline IV’s if an athlete is unable to drink fluids on their own – for example, if they keep throwing up the fluids. Dehydration could also be accompanied by heat conditions such as heat exhaustion and heat stroke. In that case, it’s necessary to get person out of the heat ASAP, cover with cool towels and seek medical attention.
Q: What are the best beverages or sports drinks to drink to stay hydrated and keep up your endurance?
A: Sports drinks specific to endurance sports are the best. There are a number of them out there. Personally, I like Hammer Nutrition’s HEED.
Q: Are there any types of food you can eat to keep your body hydrated during a hot day or long workout?
A: Easily digestible foods with high liquid content. Fruits are good snack foods during the day. When training, I like to use gels like HammerGel.
Q: What do you recommend a person to do on a really warm day? Is staying inside the best bet?
A: Exercise early in the morning or in the evening when it’s cooler is the best time to exercise outside when it’s hot. If I have to exercise outside during the middle of the day, I always carry a bottle with water or sports drink in it. Using a Camelback or fanny pack that you can carry water in works well, too. Otherwise, staying inside is the safest bet, especially if air quality is bad, too.
Q: Are there any supplements or vitamins to take that will keep your body hydrated?
A: None than I’m aware of that truly work. I’m always wary of claims for products that do. I think the best approach is to begin any exercise or race well-hydrated and constantly sip fluids throughout in order to minimize the body’s fluid loss.
Q: What is the best way to keep up your electrolytes?
A: Consuming electrolytes does help prevent cramping and maintains thirst drive so that you keep drinking and stay hydrated (better than plain water alone!). Most of the time, there’s enough sodium (primary electrolyte component in sweat) in our diets that we don’t have to worry about taking in additional sodium. However, during long exercise sessions (2+ hours) on hot and humid days, I’ll supplement with electrolytes either in liquid from (e.g. The Right Stuff) as capsules (e.g. Succeed or Endurolytes) or tablets that dissolve in water (e.g. NUUN tablets).
Train safe,
David Glover
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David B. Glover
Professional Triathlete, Coach and Race Director
Author of Full Time and Sub-Nine
Blog: davidglover.net
Web: enduranceworks.net
© 2008 David B. Glover
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