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Heat and Hydration

August 10, 2020/in Physical Therapy /by badams

As long stretches of hot summer days become commonplace, it’s perhaps more important than ever to be aware of how to safely train and recover when temperatures climb. There’s no question that body type/mass and genetics can influence an athlete’s performance in the heat; however, our aptitude to conquer the thermometer is by no means set in stone.  One of the biggest weapons in our arsenal is hydration.

Let’s be clear. Drinking 8 cups of water per day simply will not cut it for most people, let alone athletes, but good hydration extends beyond just the amount of pure H2O entering your system each day.  What matters most is whether or not we are absorbing it.

What is the right amount?

How much fluid you need, and what it should consist of, is based on many individual factors like sweat rate, electrolyte levels, and activity type and duration. Furthermore, training adaptations and variance in heat and humidity significantly change intake requirements too.  The good news is that by following some pretty basic guidelines and employing a bit of guess and check, you can likely dial in an approach that works for you.  

Keeping under a 2% change in body weight during an exercise session is important, as performance declines and warning signs of heat exhaustion can increase at this point.  Depending on the factors mentioned above, individuals may need between 16 and 32 oz per hour while active, and even for one individual, that amount will change based on exercise intensity and climate conditions. 

To estimate fluid loss, weigh yourself in the same state before and after after each workout. For each pound lost, replace about 16 ounces of fluid.

To estimate your individual sweat rate, do the same after an hour of intense exercise, factoring in fluid consumed and expelled

Sweat rate  = pre exercise body weight  −  post exercise body weight  +  fluid intake during exercise − urine produced 

Tips

  • Hydration must be proactive
    • Just like overall fueling, fluids should be consumed in anticipation of activity, as well as in response to exercise (you need to rehydrate AND prehydrate)
    • Pay especially close attention if you train more than once/day or have back to back longer days on a weekend.  Imagine how a long ride or run Sunday is going to feel if you are already at a deficit when you begin your session on Saturday
    • It can take up to a day or more to get back to normal after being in a dehydrated state
  • Utilize a sports drink or electrolyte supplement
    • Water is not enough,  especially in the heat, and flooding the body with water alone can lead to low serum sodium levels (hyponatremia)
    • Sports drinks and electrolyte tablets are formulated to help us absorb water effectively. Sodium, in particular is crucial for getting water into the cells
    • Many other electrolytes play a vital role in muscle and metabolic function
    • Test several types of drinks/formulas with training to find what works best for you
    • Consider the amount of sugar in your drink. Understand the type of training you are doing and the quantity and type of carbs you need in your system. Some sessions may warrant a higher dose of sugars/carbs while others might be fine for just electrolyte replacement in the form of a tablet. It’s important to realize that sugar is often a friend during intense training and racing. There definitely is a ‘sweet spot’ for how much you should take in. 
  • Always have more fluid (and fuel) available than you think you need.
    • It’s not just about surviving one single workout, it’s all about recovering, adapting, and being ready to continue training and feeling great. Don’t run the risk of bonking or becoming dehydrated.  
  • Have fluid available for any swim or run over 30min on hot sunny days
    • It’s easy to neglect hydration during shorter sessions. Don’t. Purchase and use a hydration belt or handheld bottle, or do loops where you can return to your own aid-station
    • Yes, you still sweat and sill need to hydrate when swimming
  • Hydrate in frequent, small doses during exercise for optimal absorption 
    • Nobody likes a ton of liquid sloshing around in the stomach either!
  • Keep it cool 
    • Use some ice and/or insulated bottles if you have them

If you don’t feel like you have your fueling and hydration down to a science, now is the time to begin some trial and error and put your methods to the test.  For more information, check out the links below. 

https://www.trainingpeaks.com/blog/how-to-stay-hydrated-when-training-and-racing-in-the-heat/

http://www.ncaa.org/sport-science-institute/heat-and-hydration#:~:text=Sport%20Science%20Institute-,Heat%20and%20Hydration,risk%20of%20exertional%20heat%20injury.

http://www.sportscardiologybc.org/the-effects-of-hydration-on-athletic-performance/

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Welcome to our newest PT Doctoral Students!🙌 A Welcome to our newest PT Doctoral Students!🙌

Anastasia is a 3rd year DPT student at Oakland University completing her final clinical rotation with ASMPT. She began her sports background in cheerleading, then ventured into bodybuilding and powerlifting competitions. She is now passionate about lifelong fitness, and has a special interest in working with those with chronic illness to manage symptoms and stay active! She is very grateful and eager for a fabulous 12 week rotation experience with Dr. Joe Goike in our Royal Oak clinic. 📣

Rafael is a 3rd year DPT student from Wayne State University completing his final clinical rotation here with us at Adams Sports Medicine. His main sports include basketball, football and volleyball, but also enjoys hiking. He recently topped 15,125 feet while hiking in Ecuador during a previous rotation! He looks forward to learning from everyone here at ASMPT and is excited to get experience working with high level athletes. Rafael is currently working/learning under Dr. Eric Kinney at the Novi clinic.🥾
It was a beautiful day for the Golden Grizzly 5k/1 It was a beautiful day for the Golden Grizzly 5k/10k!

Dr. Hannah Depaul placed first in her age group while also pushing her two adorable copilots in the stroller 🥇

Dr. Brian Adams also placed first in his age group🥇 🤘🏻 

Dr. Corey Temple made her 5k run debut for ASMPT, placing a solid 2nd in her age group 🥈

Our former student PT Spencer Nolff also ran the 10k placing 4th in a competitive age group 🏃🏽‍♂️🏅

Whether you were running, volunteering or spectating, thank you to all who joined! We are proud to sponsor such a great event where all proceeds will support Oakland University’s Cross Country and Track teams ☀️🏃🏽‍♀️🏃🏽‍♂️🐻
Congratulations are in order for several of our at Congratulations are in order for several of our athletes completing Ironman 70.3 Michigan! 👏🏻👏🏻👏🏻

Our ambassadors Geo Woodman and Kate Huffman both had a solid performance this past weekend. Geo took 5th in his age group and qualified for the World Championship in New Zealand next year! Kate completed her very first half ironman all while having a smile on her face! 😎

Congratulations to athletes Zoltan and Annie Suranyi on their performance! Zoltan placed 5th in his age group while Annie placed 1st. The dynamic father-daughter duo have both stamped a ticket to the World Championships in New Zealand as well! 🏅🏅

Jen Spindler had an impressive performance, shaving time off of last year's race! Thanks for being such a fantastic training partner with long runs and rides this past summer! 💪🏻

It was such a blast getting to watch our friends and athletes reach their goals and compete on such a beautiful day! ☀️
Ironman 70.3 Michigan!!!!! We want to start by co Ironman 70.3 Michigan!!!!!

We want to start by congratulating Heather Emke on completing her first Half Ironman!! Your efforts and dedication towards training, while also helping manage 3 busy clinics is extremely impressive. We are SO proud of you! 🏊🏻‍♀️🚴🏽‍♀️🏃🏽‍♀️🏅👏🏻

We also had not one, but TWO relay teams💪🏻

Placing second overall out of 62 other teams, we have team ASMPT:
Dr. Brittani Bennett 🏊🏻‍♀️
Zach Bennett 🚴🏽‍♂️
Dr. Hannah Cook 🏃🏽‍♀️(with a PR)

Team Adams Sports Medicine also showed up with an impressive 4th overall:
Brian Dynda 🏊🏼‍♂️
Dr. Brian Adams 🚴🏽‍♂️
Jason Zilles 🏃🏽‍♂️
We’re under two weeks away from the Golden Grizz We’re under two weeks away from the Golden Grizzly 5k and 10k run! Taking place at Oakland University, the Cross Country and Track & Field team will be hosting this event on Sunday September 24th. ASMPT is excited to sponsor a fun event with all proceeds going towards the XC/Track programs at OU. Please join us whether it be to run or spectate! 🏃🏼‍♀️🏃🏻

We’re also pleased to announce that the Motor City Mobile Bar will be in attendance. Fulfilling all of your coffee needs 😎☕️ @mcmbdetroit 

For more information on signing up and/or attending please see the link in our bio.
Ambassador Spotlight! 🌟 We’d like to shine t Ambassador Spotlight! 🌟

We’d like to shine the spotlight on Geo Woodman and congratulate him on competing in the Ironman 70.3 World Championship this past weekend!!! 👏🏻

Taking place in Lahti, Finland, on a tough and rainy course, Geo completed a 1.2 mile swim, a 56 mile bike and 13.1 mile run all under 5 hours. A fantastic performance! 

Geo also managed to meet Mark Allen, an American triathlete and six-time Ironman Triathlon World Champion🏆

Way to go, Geo! 🏊🏻🚴🏽‍♂️🏃🏻

#tri #triathlon #ironman 
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Closed out the T-Rex Tri last week with a huge tur Closed out the T-Rex Tri last week with a huge turnout😎

Jack Harrell: 🥇 overall and 1st in the series🏆 
Annie Suryani: 🥇 age group and 1st in the series 🏆
Brian Adams: 🥈 age group
Kelly Paterson: 🥈 age group 

We’d also like to congratulate:
Heather Emke, our office manager 🙆🏼‍♀️
Hannah Cook, our sports residents 💪🏻
Sara Vano and Erica Aittama, two of our ambassadors 🏃🏽‍♀️🏃🏽‍♀️
One of our former DPT students, Kyle Walker 👨🏻‍🎓
Athletes/friends Jen Spindler, Brian Dynda and Melissa Christensen 🏃🏻‍♀️🏃🏻🏃🏻‍♀️

You all crushed it!!

Next up… Frankfort Half Ironman😎
📣📣 We’d like to send a huge Congratulation 📣📣 We’d like to send a huge Congratulations to Dr. Brittani Bennett for her remarkable achievement in completing the Ironman Mont Tremblant this past weekend! Taking 1st place in her age group, she qualified to compete at the Ironman World Championship in Kona, Hawaii. An outstanding accomplishment! Best wishes to Brittani as she prepares for Kona on Saturday October 14th! 🥇🌺

We’d also like to congratulate Brittani’s husband Zach Bennett for also completing Ironman Mont Tremblant with a new personal record! 💪

A big shout out to Dr. Hannah Cook for volunteering as medical coverage for this event while helping athletes with various injuries and accidents in the med tent. Hannah was also able to witness Brittani and Zach’s remarkable finish! 🙌

Undoubtedly an event to remember.

#ironman #konahawaii #konaqualifier #adamssportsmedicine #athletestreatingathletes
ASMPT teeing off with some enthusiasm! ⛳️⛳️⛳️

The team came together for our annual golf outing earlier last week. The fairways witnessed both remarkable shots and hilarious mishaps. There is never a dull moment with this crew! Already looking forward to next year!🏌️‍♀️🏌️‍♂️⛳️
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