Personal Training

Friday, June 29, 2012

Tips To Staying Hydrated

I found this article from last year on training under heat conditions. So after making a few modifications and adding extra tips I'm re-posting for you benefit.

Staying hydrated is always a challenge during the Summer months and especially with the heat waves that come with the season. Doing so can not only help you maintain or even increase your performance, but it can also lead to weight loss when that is goal.

On the contrary lack of hydration will lead to heat related illness such as heat exhaustion, heat stroke, cramps, dizziness, vomiting, and it can also hinder your performance when exercising or playing sports.
But don't be scared, training in the heat actually has it's benefits regardless if your are training for a specific sport, just running or going to boot camp type training.

First of all you burn more calories, just because of the heat and because it also pushes the body to work harder, it can elevate your heart rate increasing circulation around your muscles. Sweating is also a good way to get rid of cellulite, fat and toxins from the body.

If you are not used to training when its hot, start slow and be moderate with the type of activity. Like I tell all of my new training clients, test yourself first and lets see how much the body can endure before we jump into rigorous exercising.

Follow these tips to keep yourself hydrated: 

  • Staying hydrated all day (especially before, during and after exercise) is a must.Drink plenty of water during the day: aim for a gallon.
  • Eat foods that are considered water-filled such as cucumbers, celery, watermelon and cantaloup among a few.
  • Bananas and especially coconut water provide plenty of potassium and electrolytes, like sodium to help replenish and hydrate your body especially before or after working out
  • Drinking sports drinks like Gatorade G2 or Propel before and during workouts will help keep you hydrated and provide the fuel you need to go at it. Personally this is the only time I recommend you drink such drinks, since many are loaded with carbohydrates that lead to sugar spikes which can affect your weight goals.
  • Training close to sunrise or sunset is also a good idea to acclimate yourself to the warm weather. 
  • Training with a partner helps in many ways - first they can pay attention to you and vice-versa. Second it's creates a more positive environment because you know you are not alone and you can kind of motivate each other to keep going just one more rep or a few extra seconds. 
  • Always have a towel.
  • And wear proper attire for exercising outdoors or if its indoors something that will help you stay cool.
  • Wear sunscreen and shades if needed. 
However, if you are a person who has high blood pressure or you have some other medical condition in which excessive heat can cause you harm, try to stay indoors. Notice that you can still exercise at your own pace, but to keep it safe stay indoors; or if you are the type of person who loves to run and exercise outdoors and still plan to do so just make sure you choose a time of the day when its a bit much cooler. Perhaps training early in the mornings or later in the evening.

In any case you must stay hydrated at all times. The goal is to avoid a heat illness.

Whatever you do keep exercising your body and mind!

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