Episode 282: Summer Hydration, Refueling, Electrolytes, and your Performance

Tactical Fitness Report with Stew Smith Podcast

Peak performance or just surviving hard training days in extreme weather conditions can be blamed on or sustained by the quantity and quality of the fuel entering the body. Hydration, adding electrolytes, and nutrition choices are critical to success regardless of the intense activity, but your strategy of re-filling and re-fueling matters in high temperatures.
Start with the basics of hydration, adding electrolytes when sweating profusely, and nutrition. Find foods and hydration supplements that work well for you. Here is a list of ideas for you to try and see what works best for you and your situation:
Before the workout - Adding extra water in the heat (or cold) is needed before a workout. Continue drinking/sipping water throughout the workout, especially if you are sweating. But do not forget to replace what you are sweating out of your body. Add carbohydrate options before training so that you do not “bonk” with low blood sugar numbers and start to feel ill. Many prefer bananas, apples, oranges, or plums. Find what tastes right to you and agrees with your stomach. You may find you prefer something different on running days than lifting days. I like bananas before working out before any workout.
During longer workouts, you may need to refuel and replenish the water and electrolytes you are losing in hot/humid training environments. Two essential things to remember when training hard in the elements are to hydrate and cool yourself. Find water sources (hose, pool, lake, etc.) to cover yourself with and help you cool your body. You may find that half of your fatigue is body heat-related. By cooling yourself, you may find a missing “second wind” and be able to continue training.
Replacing sodium and potassium when you're sweating is a must. It's equally important to keep sipping water throughout your workout. When sweating profusely, add sodium and potassium to your water through brands like Gatorade, Liquid IV, LMNT, or Drip-Drop. These are the priorities in my gym bag during the summer months. It is up to you to find what works, tastes, and agrees with your stomach.
After workouts, immediately strive to cool yourself with a cooldown swim, shower, or bath. Continue to rehydrate, eat carbohydrates and protein/fat sources to help you recover from the previous workout, and start the refueling process for tomorrow’s workout. A variety of protein, carbohydrate, and fat sources is recommended but find what you enjoy and keep them in a good balance. Find a ratio of macro-nutrients that works best for you as well. Many like 40-50% carbs, 30-40% protein, and 10-20% fats. But many diets are available with more protein/fats, less carbs, and the opposite. Finding what works for you is a series of trial and error.
Still, suppose you want professional help with making a more personalized approach to hydrating and eating. In that case, a sports nutritionist will be an investment that might save you more errors with your attempts to find the perfect meals and drinks to go with your workouts.