As the weather heats up and we adjust our workouts to better adapt to the temperature, we should also take a close look at our hydration regimen to prepare for heat stress. In order to understand the toll working out in the heat takes on our bodies, let's explore exactly what heat stress is and how to supplement our hydration routine to protect ourselves from health risks.
Heat stress is essentially an unhealthy buildup of body temperature due to external heat, extended muscle use or a combination of both. Heat stress can be a precursor to several different heat-related ailments such as:
- Dehydration
- Hypohydration
- Heatstroke
While it's always important to stay properly hydrated, we should pay much more attention to our fluid intake under hot conditions. As we lose water to sweat we deplete our body's water resources. Some early signs of dehydration include:
- Excessive thirst
- Fatigue
- Confusion and lightheadedness
- Increased heart rate and labored breathing
Hypohydration is a more serious side effect of heat stress. Hypohydration occurs when your body experiences a fluid deficit or a negative water balance when you sweat out more fluids than you take in. When your body is in a state of hypohydration you'll sweat less causing your body to retain more heat and increase your risk of heatstroke and other potentially dangerous conditions.
Heatstroke is a very serious heat-related ailment and can be deadly. Heatstroke occurs when your body is no longer able to cool itself and regulate its internal temperature. If you experience severe dehydration symptoms, there is a chance your body is in the early stage of heatstroke. Some other signs of heatstroke include:
- Extreme agitation and confusion
- Loss of balance and coordination
- Seizures
- Loss of consciousness
- Hallucinations
If you begin experiencing signs of heatstroke, you should contact medical personnel as soon as possible. Any attempt at ignoring or self-treating heat stroke can lead to permanent damage or even death.
In order to ward off dehydration, hypohydration and heat stroke, it's vital that you pay close attention to your hydration routines during hot summer months and long periods of exercise. Neglecting healthy hydration rituals increase health risks that could lead to injury and even death, so how do we prepare for a workout in extreme temperatures?
Hydration should start first thing in the morning to replenish your body's overnight fluid loss. Consume two glasses of water first thing and then continue to hydrate throughout the day by consuming a glass of water at regular intervals. If you have an intense workout planned drink extra fluids approximately an hour before your workout. If weather conditions are hotter than normal, you may want to increase your fluid intake accordingly.
Water may not be enough to prevent dehydration or hypohydration, especially if you plan on working out in the heat. Water lacks the natural sodium your body requires in order to retain and use fluids properly. Consider swapping out a glass of water for a cold TapouT Citrus Kick. TapouT sports drinks contain 240mg of sodium that will help your body maintain and use fluids much better than water alone, especially during intense activity in the summer months. TapouT Citrus Kick also provides your body 30 grams of carbohydrates for energy that will keep you going until you've finished your workout.
It's important to note that conditions such as hypohydration can be brought on by daily neglect of hydration, so it's vital to properly hydrate even on days when you have limited activity planned. If you're concerned about calories and carbs on low-activity days, consider drinking a TapouT Cherry Lemonade Blast. Our Cherry Lemonade Blast has the same natural sodium as our original Citrus Kick but has zero carbs and only 10 calories.
Fluids aren't the only thing stripped from your body when heat stress occurs. You also lose electrolytes and vitamins as you sweat. When you sweat out your body's vitamin and mineral supply before using them you mental and physical performance can be hampered.
As with hydration, it's important to make sure that your body has plenty of electrolytes to use during exposure to heat. The four essential electrolytes are:
- Potassium
- Magnesium
- Calcium
- Chloride
An ample supply of electrolytes promotes muscle movement, prevents strains and aids heart health under duress, and TapouT is the only major sports performance brand that contains all four of these electrolytes. Consuming a TapouT before heat exposure and during exercise will give your body plenty of these vital ingredients to boost performance in the heat. It's also important to replenish the supply of electrolytes that your body has burned and lost through sweat while exposed to high temperatures while exercising. A TapouT Citrus Kick or Cherry Lemonade Blast should be an essential part of your post-workout recovery routine.
Not only does TapouT contain the electrolytes your body needs, it's also been formulated with the vitamins necessary to promote overall physical health and keep your mind sharp while exposed to high temperatures. Both delicious flavors of TapouT contain:
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamins B2, B3, B5, B6 and B12
The heat brings on all sorts of health risks, especially for athletes in training, so remember to hydrate properly and consider including TapouT in your daily routine to protect your body and give yourself a fitness edge.