Training and racing in hot summer weather can be challenging, especially when it comes to staying hydrated and properly fueled. Here are some practical tips to help you perform your best:
Stay hydrated: Drinking enough fluids throughout the day helps regulate your body temperature and delay fatigue. Aim for at least 2 liters of water daily, and start hydrating well before your exercise session. Don't wait until you're thirsty to drink.
Keep your drinks cool: Using ice or freezing your water bottles can help keep you cool during hot weather. Consider making electrolyte ice-blocks for added recovery benefits.
Cool off before exercise: Taking a cold shower or dip can help lower your core temperature, which can delay fatigue and improve endurance.
Train your body to handle more fluids: Gradually increase the amount and frequency of your fluid intake during training sessions to help your body handle summer hydration requirements.
Calculate your recovery hydration: Weigh yourself before and after your exercise session, and drink 1.5 times the weight lost to replenish lost fluids. Add electrolytes to aid absorption and replace lost minerals.
Replace lost electrolytes: High sweat rates can deplete electrolytes, which can affect endurance. Increase your sports drink intake and consider adding electrolyte capsules if you experience cramping.
Remember to replenish electrolytes: While it's essential to stay hydrated with water on a daily basis, relying solely on water during endurance exercise can lead to hyponatremia. To avoid this, replenish your electrolyte levels during exercise.
To help you achieve your hydration goals, consider using different products like
PURE Low Carb Electrolyte Hydration for daily hydration or low energy exercise
PURE Electrolyte Hydration for exercise hydration
PURE Endurance Formula for exercise sessions longer than 2 hours
PURE Exercise Recovery for recovery within 30 minutes of finishing your exercise session.