by Shawna Barker BSc., R.H.N.
With the steamy summer months fully upon us here in Puerto, maintaining proper hydration is crucial, especially for those living active lifestyles, like all those SHREDDERS out there. Even mild dehydration can lead to symptoms such as dizziness, rapid heart rate, dry skin, fatigue, lack of mental focus, mood changes, and a range of issues related to decreased exercise performance, such as impaired blood flow, decreased endurance, and higher perceived exertion.
Understanding Your Hydration Needs
The often-cited recommendation to drink eight cups of water a day originated from a 1921 study where a scientist measured his daily water loss, equating to about 3% of his body weight or roughly eight cups. However, modern guidelines from the Institute of Medicine suggest 2.7 liters per day for females and 3.7 liters per day for males, with about one liter typically coming from food. This translates to about seven cups per day and eleven cups per day, respectively.
These recommendations are based on average conditions and do not account for factors such as temperature, humidity, individual activity levels, sweat rates, dietary variations, or health conditions. To tailor your hydration needs, pay attention to your thirst and monitor the color of your urine—pale straw yellow indicates proper hydration. Note that certain supplements, like those containing riboflavin (B Complex), can change urine color to bright yellow, which is harmless but may complicate monitoring. The Role of Electrolytes Electrolytes are essential minerals that help regulate various bodily functions. The primary electrolytes include sodium, potassium, and chloride, with magnesium, calcium, and phosphorus also playing crucial roles. A balanced diet rich in whole foods typically provides sufficient electrolytes. However, situations involving diarrhea, vomiting, or excessive sweating may require additional supplementation.
Electrolyte imbalances can cause symptoms such as muscle cramps, thirst, cravings, irritability, irregular heartbeat, headaches, and dizziness. Sodium, in particular, is the main electrolyte lost through sweat, and some individuals lose more sodium than others. Hydration and Electrolytes: Enhancing Absorption
In 2007, the British Medical Journal recognized the discovery that adding sugar and salt to water significantly improves rehydration during illnesses that cause diarrhea. This method, developed during cholera epidemics in India in the 1970s, drastically reduced mortality rates.
Water absorption in the body requires glucose and sodium to be transported from the small intestine into the bloodstream. A simple rehydration solution can be made by mixing 1 teaspoon of sugar (e.g., maple syrup, date syrup, honey, simple syrup) and 1/16 teaspoon of salt (~145 mg of sodium) into 2 cups (500 ml) of water. This solution, consumed an hour before exercise and during and after workouts, optimizes water absorption.
If you find yourself urinating frequently despite drinking plenty of water, it might indicate improper absorption. Adding a pinch of salt to your water can enhance absorption, and for those who sweat heavily, including sugar is also beneficial. During meals, the salt in your food can suffice for water absorption.
And the sugar added to the water is only to help maximize the absorption of water, it is not for replenishing the carbohydrates used up during exercise, it will still be important to consume enough carbohydrates after your workout and from your other meals throughout the day. A carb-rich snack would also be necessary for training sessions over two hours.
Coconut Water for Hydration
Coconut water, or Coco Frios as they are called in Puerto Escondido, is a refreshing beverage rich in potassium but lacks sufficient sodium, making it less ideal during workouts. However, it is excellent for rehydration after exercise, with studies showing both plain and sodium-enriched coconut water effectively rehydrate after exercise-induced dehydration.
Tailored Hydration Strategies
Low Activity Level: Add a small pinch of salt to the water you drink between meals to support proper absorption.
Moderate Activity Level: Mix 1 teaspoon of sugar and 1/16 teaspoon of salt into every 500 ml of water. Drink this solution an hour before, during, and after exercise to maximize hydration.
High Activity Level: Follow the same recommendations as for moderate activity, but increase the concentration of sugar and salt as needed (not exceeding 1.2g sugar per 30ml fluid and 1/8 salt per 500ml). Aim to drink about 5 ml of water per pound of body weight per hour of exercise, taking a drink approximately every 15 minutes.
By paying attention to your body's hydration needs and adjusting your water and electrolyte intake accordingly, you can stay well-hydrated and maintain optimal performance in Puerto's warm and humid climate. So keep moving, keep SHREDDING, and remember these tips to keep your body happy and hydrated this summer!
Connect with Shawna at Synergy Nutrition .
References: 1. The Regulation of the Water Content of the Human Organism 2. Origins for the Estimations of Water Requirements in Adults 3. Medical Milestones: Celebrating Key Advances since 1840 4. Post-Exercise Rehydration in Athletes 5. Rehydration after Exercise with Fresh Young Coconut Water 6. Improved Exercise Capacity in the Heat Followed by Coconut Water Consumption 7. Rehydration with Sodium-enriched Coconut Water after Exercise-induced Dehydration 8. How to Fuel to Compete in Heat
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