Fluid and Electrolytes for Hot Days

If you are training or racing in the heat, keep your fluid and electrolyte losses within a reasonable limit. Losing more than 2-4% of your body fluid by weight will not only cause poor athletic performance, it can lead to heat exhaustion or worse. The key is to start well hydrated and have a fluid-electrolyte replacement plan. Conduct a sweat test to estimate the amount of fluid and sodium you lost an hour of activity. Next, be sure to drink enough fluids with electrolytes to slow down the inevitable losses through sweat, urine and respiration. Need more info? This article can help: https://www.dietitians.ca/downloads/factsheets/sport-hydration