Insufficient hydration is the most limiting factor in exercise performance. If you learn nothing else this month - remember that! Maintaining a stable body temperature is crucial, and the body regulates this by mechanisms such as convection and sweating, which rely on adequate hydration. Therefore, during warmer temperatures proper hydration is even more important.
However, it is not only the amount you drink which will keep you hydrated, the rate fluid leaves the stomach (the rate of gastric emptying) and the rate we absorb water in the intestines are both crucial factors in supplying the body with water. The rates of gastric emptying and fluid absorption are dependant on:
- How much you drink
- The temperature of the drink
- How hard you are exercising
- Current hydration state of the body
- How much water is in the stomach
- Relative concentration of electrolytes in the fluid
- Relative concentration of carbohydrate in the fluid
The following are a few practical tips for you to keep cool and hydrated during a training session:
- Have a drink (250-500 ml) about 20 minutes before training
- Accustom your body to drinking throughout your workouts. Sips water between sets and don't rely on thirst
- Drink cool beverages rather than warm ones, avoid tea/coffee pre-workout
- Choose water or weak dilute drinks for fluid replacement. Fluid replacement drinks can be useful if used correctly but are not essential
- Sip fluids regularly to avoid bloating
- Wear suitable clothing during exercise, and splash water on the skin. This will help reduce sweating and the need for fluid