The Charleston summer weather is here, and it is HOT! As the weather changes, we must also remember to change with it to prevent dehydration and continue making gains!
“Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions” (mayoclinic.org). With increased temperatures and humidity, you will be sweating….a lot...increasing the chances of dehydration. So take an active roll in preventing dehydration at the gym…
Bring COLD water everyday! (Treat yo self to a new fancy water bottle that actually keeps water cold! Coscto has some or click here to buy a Hydroflask from Amazon!)
Bring 2 towels: 1 for wiping sweat and one for running cold water over for the back of your neck after the WOD.
Bring some good carbs for post workout! Throw a banana or orange in your bag or ask a coach to keep it in the fridge to enjoy right after class!
Keep a Pedialyte in your gym bag or locker!
COOL DOWN - post WOD, take some time to sit in front of fans and drink water before heading out. Allow the body to relax and rest before jumping into the next part of your morning or evening.
Signs of Dehydration
Each workout, be sure you are taking inventory of how you feel and how your body is behaving. Signs of dehydration include
Very dry mouth, skin and mucous membranes
Little or no urination — any urine that is produced will be darker than normal
Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a fold (test yourself! Go ahead and give a little pinch before the WOD!)
In the most serious cases, delirium or unconsciousness
What if I answered “yes” to one of the above?!?
Don’t panic! Dehydration can have very serious effects, the truth is that many of us walk around everyday slightly dehydrated, especially if you’re not tracking your water intake. If you feel any symptoms of dehydration, be sure to stop and talk to the coach ASAP. IBCF and the coaching staff is prepared to tackle the heat and its potential effect on our athletes with cold water, ice, etc. Here’s an plan of attack!
Stop working out
Start consuming cold water ASAP
Consider drinking coconut water in addition to cold water
Consider drinking/consuming electrolytes (i.e. Pedailyte)
Place a cold/ice towel on the back of your neck
Sit directly in front of a fan
Sit in a car with the AC on
Continue to educate yourself on dehydration! Information for this article and more information may be found on the American Heart Association page (here) and on the Mayo Clinic page (here).
See you at the box, water in hand!