When the mercury is elevated, “light” exercise becomes the primary physical activity, and vigorous exercise can be fatal, therefore it’s imperative to hydrate. In addition, overloading your body’s thermoregulatory system puts you at risk of developing heat-related illnesses. If you’re gearing up for fall racing, there’s no reason not to get out and sweat in June, July, or August. Heat illness is relatively rare in endurance athletes and will never happen if you follow certain precautions. In this article, we shall help you with some facts about heat exhaustion and how you can overcome the adverse effects of working out in hot weather. Moreover, we’ll look into the functions of electrolyte powder and how to consume to replenish your hydration needs.
What Is Heat Exhaustion?
An organism’s ability to regulate its internal temperature depends on the host (endogenous) and external (exogenous) factors. Treatment includes moving the victim to a cool environment and replacing body fluids and electrolyte with powders. If not treated, heat stroke can lead to heat stroke, fever, and death. Muscle cramps, common in athletes and other physically healthy people, are caused by excessive heat exposure.
Remember: Athletes who are not in good shape can lose 1-2 liters of water and 65 mEq of sodium per hour during exercise. Athletes in good shape have less salt loss, but drinking too much water can deplete electrolytes.
Electrolytes And Heat Exhaustion
When the body is dehydrated, it lacks important salts called water and electrolytes. These electrolytes make the body sweat. So you can’t cool the heat without sweating.
So while electrolytes don’t specifically reduce heat tolerance, they can address the side effects. The easiest way to restore the electrolyte in the system is to drink drinks.
Many sports drinks, such as Gatorade and Ultima Replenisher, have electrolytes, but many sugars can cause problems when you have diabetes or weight loss plans. However, some are low in sugar, especially for kids, so opt for them. When you exercise in the heat, sweat production exceeds water intake, causing the body to become dehydrated (hypohydration) and lose electrolytes. In addition, low humidity increases heat retention and reduces a person’s ability to withstand heat stress.
Electrolyte supplements are not warranted for people on a normal diet. This study is recommended for the elderly, patients with cystic fibrosis and patients with spinal cord injuries.
When Should You Take Electrolyte Supplements?
Dehydration can be fatal if not treated properly. Many people think you should only drink water when thirsty, but thirst is a sign of severe dehydration. Experts recommend drinking small amounts of water (usually 2-3 ounces at a time) throughout the day.
However, drinking too much water without replenishing electrolytes lost through sweat, urine, and vomiting can contribute to hyponatremia. Electrolytes play an important role in maintaining overall health and body function. People who consume enough electrolytes are better equipped to stay focused, perform cognitive tasks, and remember information. Electrolyte supplements can also help reduce hangover symptoms after a night’s rest.
If you exercise for more than 60 minutes, or especially if you exercise vigorously, it is recommended that you consume electrolytes during exercise. In addition, people who wear sweat or sweat excessively or who have engaged in long-term or high-intensity exercise may consider an electrolyte supplement.
People training for endurance events such as marathons, half marathons or triathlons must be careful about proper electrolyte replacement.
Natural Electrolyte Sources For Hot Weather Exercise Days
Electrolytes are minerals that produce electrical impulses in the body when combined with liquids such as water. These impulses fuel the body’s cells to help maintain function.
The main electrolytes are:
Each good balance contributes to muscle health, blood flow, brain function, hydration, and more. Support. Here are some great natural food sources to replenish your electrolyte needs:
- Avocado is a delicious, heart-healthy fruit that’s light and can be eaten on bread or added to your favorite side dish or salad.
- Sweet potatoes are rich in nutrients like potassium, vitamins and sodium.
- Leafy greens are rich in magnesium, potassium, and healthy carbohydrates that help better absorb these minerals.
- If you’re looking for a quick and easy way to get electrolytes without making a smoothie or going to the juice store, try coconut water.
- Non-dairy milk is rich in magnesium and potassium and is easily digested by anyone sensitive to dairy products.
- Organic green tea is good for hydration and acts as an energy drink.
Wrapping It Up!
Losing a few pounds of water through sweat is surprisingly easy. Weigh yourself before and after exercise and replace 1 pound of weight loss with 2-3 cups of water. If you sweat heavily or exercise for more than 60 minutes, a sports drink can help replenish your body with energy and hydrate you more efficiently.