Beat the Heat This Summer!
Hello again! After a brief newsletter hiatus, I am back with some tips for how to stay cool and hydrated as we enter the summer months. Just a 2% loss in body weight during exercise can lead to reduced performance such as decreased speed, endurance, and reaction times while also leading to an increase in injury risk. In order to keep you at the top of your game this summer, here are 3 tips to stay cool and hydrated!
Fluid Needs & Replenishment
Athletes need a minimum of half their body weight in fl oz of water/sports drinks daily. Meaning a 150lb athlete needs at least 75floz of fluids each day.
For every lb of weight lost during training, replenish with an additional 20-24floz to help rehydrate.
Cool Down Quick
During sport, our body cools down by the heat evaporating the sweat off our skin. A quick way to cool down in hot temps is to place a cool towel on your head/neck. Soak a towel and keep it in an iced filled cooler and pull out at half time of post game. You can also freeze your towel before placing in a ice filled cooler for extra chill factor!
Rehydrate Without Water
My favorite non-fluid rehydration hack is salted watermelon! Watermelon contains a lot of water (hence the name) and if you sprinkle some kosher salt on your watermelon wedges, you have a sweet & salty snack to help replace fluid and electrolyte losses during sport!
