Training in hot weather, hydration and electrolytes
I’m either seriously self-motivated, or seriously crazy!
Yesterday, which was probably the hottest day of the year so far in this country, I trained an hour of killer hard high-intensity bodyweight drills between 1pm and 2pm, the hottest part of the day, with the temp showing as 34.8. I trained outside, no cover, in a field at my local rugby club, crawling around in the dirt and doing sprints and push-ups and lots more.
That kind of intensity takes some motivation!
Hydration is crucial…but so is getting your electrolyte balance right. I drank around 2 litres of water throughout the morning, and then had a half litre just before training. When I got back, over 40 minutes I had at least another litre, and then I drank around 2 more over the rest of the day.
But just drinking water can actually make things worse, not better. Water rehydrates your body, but if you sweated out lots of ‘salts’ (electrolytes – sodium, potassium, calcium, magnesium) then you need to put them back in with the water – otherwise the water replacement simply dilutes your remaining electrolytes even more.
So after training I immediately made lunch – which contained 9 servings of green leafy vegetables and a large portion of mackerel. Oily fish and leafy green veggies are rich sources of potassium, calcium and magnesium. I also added a ton of quality Himalayan rock salt, replacing my sodium. All my electrolytes in large quantities in one meal. By the time I got to bed last night, my body was fully hydrated and my electrolytes in balance, so I had no twitchy restless legs, I wasn’t waking with cramp in the night, or waking with a sore throat feeling thirsty. And not a supplement or sports drink in sight!
Additionally, all that good quality food also provides many other valuable nutrients that would have been depleted by hard training in hot weather – such as vitamin C, zinc and iron.
Yesterday was a bonanza day, I hit big numbers on my fruit and veg intake, even by my standards! I had 6 servings for breakfast, 2 servings of citrus fruit mid-morning, 9 servings of green veggies for lunch and another 8 for dinner. 25-a-day, that’s close to a record even for me! And the good thing is, 90% of it was all home-grown, 100% organic, super fresh, from stalk or stem to my belly in under an hour.
This nutrition thing, I got it nailed! Boom!
It’s hot out there folks, watch your hydration AND your electrolytes!