30/05/2020
Great advice here from my sister on exercising in the heat. I should probably get some advice as I did 32 miles on the bike this morning and despite having two full bottles I arrived home having barely touched them 🤔😳
#6 Nutrition tips for endurance: Exercising in the heat
It’s been hot in the UK! I notice a lot of people commenting on social media that they find exercise harder than normal when the temperature increases. Why is this?
Exercising in hot and/ or humid environments can lead to exertional heat stress as the body tries to maintain its core temperature and this affects your aerobic performance. With acclimatisation our bodies adapt, but here are some tips for exercising in the heat:
Adjust your training. Slow down or do shorter sessions until you acclimatise
Start exercise hydrated
Adding electrolytes (salt) to your fluids during exercise increases the amount of water your body absorbs and retains, as well as replacing the sodium you lose in sweat
Drinking to thirst or use a hydration plan are both are good strategies to prevent dehydration, try them out and see which works for you
Beware of over-hydration. Your body weight should not be higher after exercise than it was before
Rehydrate after exercise with fluids or foods containing carbohydrate and electrolytes using real food or an appropriate sports drink. A homemade banana milkshake is a good option.
You can monitor your hydration by urine colour or calculate sweat rate using changes in body weight adjusted for the volume of fluids taken during exercise
Include carbohydrates before, during and after training as your body increases its use of carbohydrates for energy in the heat
And finally, enjoy it while it lasts!
For more individual advice or help calculating your sweat rate contact me for a consultation
