{"id":2491,"date":"2017-03-27T00:00:00","date_gmt":"2017-03-27T04:00:00","guid":{"rendered":"https:\/\/webinology.website\/nation2021\/how-athletes-can-train-safely-in-the-summer-heat\/"},"modified":"2017-03-27T00:00:00","modified_gmt":"2017-03-27T04:00:00","slug":"how-athletes-can-train-safely-in-the-summer-heat","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/how-athletes-can-train-safely-in-the-summer-heat","title":{"rendered":"How Athletes Can Train Safely in the Summer Heat"},"content":{"rendered":"<div class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">It doesn&#8217;t take long to get dehydrated when&nbsp;training in the heat, and i<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">f you&#8217;re thirsty&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">it\u2019s<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;already too&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">late.<\/span><\/span><\/p>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Before you head out for your summer training session, be sure to:<\/span><\/span><\/p>\n<ul>\n<li><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Apply sunscreen<\/span><\/span><\/li>\n<li><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Dress in light colored clothing<\/span><\/span><\/li>\n<li><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Drink a lot of water (you could even start the day before)<\/span><\/span><\/li>\n<\/ul>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Try to carry water with you if you&#8217;re running or have it readily available or <\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">because dehydration will take effect quickly<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">.&nbsp;<\/span><\/span><\/p>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Some warning signs that you should look for when&nbsp;training in the heat are:<\/span><\/span><\/p>\n<ul>\n<li><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Increased&nbsp;<\/span><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">thirst<br \/><\/span><\/span><\/li>\n<li><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">Dry<\/span><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">mouth<br \/><\/span><\/span><\/li>\n<li><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">Confusion<\/span><\/span><\/li>\n<li><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Weakness or dizziness<\/span><\/span><\/li>\n<\/ul>\n<blockquote>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><em><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Remember: Unless you have conditioned your body to consistently run in hot&nbsp;<\/span><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">weather, you<\/span><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;will not be able to maintain your usual training pace, so&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">keep an eye on your heart rate and listen to your body.&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/em><\/p>\n<\/blockquote>\n<\/div>\n<div class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">As the mercury rises, your body will begin to sweat&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">earlier<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;as you exert yourself.&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Your<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;bod<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">y<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;contain<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">s<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<wbr>about 60%&nbsp;<\/span><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">fluid, with<\/span><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;almost half of this residing in the muscle cells. During vigorous or prolonged exercise<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">,&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">large quantities of water and electrolytes&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">are<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;lost through sweat, as the body promotes heat loss. Smaller quantities of water are&nbsp;also&nbsp;lost through breathing (respiration).<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/span><\/p>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Individual sweat rates and fluid losses vary widely.&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">As a standard rule of thumb,&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-Underlined m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">U.S. News &amp; World Report<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;suggests the following formula: Your weight x 0.5 = ounces of water to be consumed per day. <\/span><\/span><\/p>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">For example, a 200lb person would be:&nbsp;<\/span><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">200lbs<\/span><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;x 0.5 = 100.0 ounces per day. As you can see, this is more than the historical eight glasses of water per day<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">.&nbsp;&nbsp;<\/span><\/span><a class=\"m_2291447524219500802gmail-Hyperlink m_2291447524219500802gmail-SCX81077207\" href=\"http:\/\/www.acsm.org\/docs\/publications\/Roundtable%20on%20Hydration%20and%20Physical%20Activity.pdf?sfvrsn=0\" rel=\"noreferrer noopener\" target=\"_blank\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=http:\/\/www.acsm.org\/docs\/publications\/Roundtable%2520on%2520Hydration%2520and%2520Physical%2520Activity.pdf?sfvrsn%3D0&amp;source=gmail&amp;ust=1489178302422000&amp;usg=AFQjCNHOqYOINFlV3BsBVv2HPs8sXi39-w\" data-mce-href=\"http:\/\/www.acsm.org\/docs\/publications\/Roundtable%20on%20Hydration%20and%20Physical%20Activity.pdf?sfvrsn=0\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-Highlight m_2291447524219500802gmail-Underlined m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">The<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-Highlight m_2291447524219500802gmail-Underlined m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;American College of Sports Medicine recommends<\/span><\/span><\/a>&nbsp;<span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-Highlight m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">\u202f<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-Highlight m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">adding 12 ounces of water to your daily intake for every 30 minutes that you plan to work out.<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/div>\n<div class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">The rate of sweating also varies depen<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">ding on such factors as&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">the&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">intensity<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;of<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<wbr>exercise, air temperature, humidity and&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">your&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">body<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">\u2019s<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;exposure to sunlight.<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;Therefore when&nbsp;training in the&nbsp;<\/span><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">heat, an<\/span><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;adjustment&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">has to&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">be made to increase your fluid and electrolyte intake to compensate for obvious depletion.&nbsp;<\/span><\/span><\/p>\n<blockquote>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><em><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Hydration has to be ongoing in order for you to survive a training session in the summer, s<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">o drink more fluids prior to training<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">where the elements play more of a factor in your body performance.<\/span><\/span><\/em><\/p>\n<\/blockquote>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Many clinical studies have been carried out to explore the effects of dehydration on exercise performance. These studies show that a<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">t 2% water loss or more the following impacts have been observed:<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/div>\n<ul class=\"m_2291447524219500802gmail-BulletListStyle1 m_2291447524219500802gmail-SCX81077207\">\n<li class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Dehydration can reduce exercise performance (speed and power output)<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/li>\n<li class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Dehydration can reduce the time to e<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">xhaustion<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/li>\n<li class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Dehydration increases the perception of exercise difficulty<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/li>\n<li class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Dehydration can reduce mental performance such as alertness, concentration, visual, motor skills and decision-making<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/li>\n<li class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Dehydration and sodium loss can lead to muscle cramps<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/li>\n<li class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Dehydration is a risk factor for heat exhaustion and heat stroke which are both serious conditions<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/li>\n<\/ul>\n<div class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><strong><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Understanding the signs and symptoms of dehydration and managing it early will stop any further injury or illness&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">to&nbsp;<\/span><\/span><\/strong><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\"><strong>you.<\/strong>&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">W<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">ater is the primary method of rehydration. Overall hydration is beneficial not only to exercise and athletic performance, but also physiologic functions<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">.&nbsp;&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/div>\n<div class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">So what should you do <em>after<\/em> your hot training session? Lay in the air conditioning? Take a cold shower? Jump in your&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">neighbor&#8217;s<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;pool?&nbsp;&nbsp;<\/span><\/span><\/p>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">First, you<\/span><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">should aim to correct any fluid loss&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">depleted<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;during&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">your<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">training<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">. Rehydration should include water to restore hydration status<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;and&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">carbohydrates<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;such as oranges or bananas<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;to replenish glycogen stores.<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/span><\/p>\n<blockquote>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><em><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Based on volume and osmolarity, the best fluid to drink&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">after<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">running<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;to replace fluids that are lost via sweating may not be water &#8211;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;try&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">P<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">edialyte instead<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">. <\/span><\/span><\/em><\/p>\n<\/blockquote>\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">Including carbohydrates in&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">your<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;rehydration solution may improve the rate of intestinal absorption of sodium and water, and aid in replenishing&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">your<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;glycogen stores. Replenishing glycogen stores&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">will<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;enhance performance in subsequent exercise sessions (Casa et al., 2000). It&#8217;s important to keep in mind the recommended daily values for carbohydrates and not&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">to&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">exceed those limits while rehydrating.<\/span><\/span><span class=\"m_2291447524219500802gmail-EOP m_2291447524219500802gmail-SCX81077207\">&nbsp;<\/span><\/p>\n<\/div>\n<div class=\"m_2291447524219500802gmail-OutlineElement m_2291447524219500802gmail-Ltr m_2291447524219500802gmail-SCX81077207\">\n<p class=\"m_2291447524219500802gmail-Paragraph m_2291447524219500802gmail-SCX81077207\"><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">It&#8217;s critical that&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">athletes<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;maintain a healthy state of hydration through proper fluid uptake prior to, during and after intense exercise.<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;So stay safe this&nbsp;<\/span><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">summer<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-SpellingError m_2291447524219500802gmail-SCX81077207\">, listen<\/span><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;closely to your body<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;and drink&nbsp;<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">plenty of<\/span><\/span><span class=\"m_2291447524219500802gmail-TextRun m_2291447524219500802gmail-SCX81077207\" lang=\"EN-US\"><span class=\"m_2291447524219500802gmail-NormalTextRun m_2291447524219500802gmail-SCX81077207\">&nbsp;water!<\/span><\/span><\/p>\n<hr>\n<p><em><em>CoachUp is the safest and easiest way to find a coach for personalized training. With our 100% money-back guarantee and vetted coaches, anyone can achieve their full&nbsp;<span class=\"vm-hook-outer vm-hook-default\"><span class=\"vm-hook\">athletic<\/span><\/span>&nbsp;potential.&nbsp;<a href=\"http:\/\/www.coachup.com\/?utm_source=Nation&amp;utm_medium=Article&amp;utm_campaign=ArticleFooter\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"http:\/\/www.coachup.com\/?utm_source=Nation&amp;utm_medium=Article&amp;utm_campaign=ArticleFooter\">Find your perfect coach<\/a>&nbsp;today and become the&nbsp;<span class=\"vm-hook-outer vm-hook-default\"><span class=\"vm-hook\">athlete<\/span><\/span>&nbsp;you want to be!<\/em><\/em><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It doesn&#8217;t take long to get dehydrated when&nbsp;training in the heat, and if you&#8217;re thirsty&nbsp;it\u2019s&nbsp;already too&nbsp;late. Before you head out for your summer training session, be sure to: Apply sunscreen Dress in light colored clothing Drink a lot of water (you could even start the day before) Try to carry water with you if you&#8217;re [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":2492,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Athletes Can Train Safely in the Summer Heat - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coachup.com\/nation\/articles\/how-athletes-can-train-safely-in-the-summer-heat\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Athletes Can Train Safely in the Summer Heat - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"It doesn&#8217;t take long to get dehydrated when&nbsp;training in the heat, and if you&#8217;re thirsty&nbsp;it\u2019s&nbsp;already too&nbsp;late. 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