The bad news- I still managed to lose about 4 lbs in 5hrs of riding telling me I could have possibly been even better hydrated. Furthermore, the heat killed my appetite making it difficult for me to keep up with my calories towards the end of the ride and I BONKED badly on a two mile climb in the last few miles of my ride. Yuck...that was NOT fun.
Why is Hydration Important ?
Proper hydration is important for a number of reasons! Staying well hydrated throughout the day ensures that your metabolism is working at maximal capacity, boosting energy levels, flushing your body of toxins while transporting nutrients throughout your body. For athletes, proper hydration aids in effective body temperature regulation by providing a means for your body to increase its sweat rate as needed. Sweating may not be "sexy," but it enables our body to stay cool while working hard, and what's not to love about that?! Without further ado, I'm here today to share a few of my tips in effectively hydrating throughout summer training to ensure you get the most out of each workout (and stay safe....safety first!)
General Hydration Tips
Performance Hydration for Athletes
It takes as little as 1% water loss to trigger mild reductions in muscular performance and impairments in cognitive function. More severe levels of dehydration occur at 2-3% water loss and can result in serious performance deficits. Hydration levels affect both your heart's ability to effectively pump blood to working muscles (i.e. prevent fatigue), and your gut's ability to effectively absorb calories (i.e. prevent GI issues), thus it's important to start a workout or race well hydrated and drink early and often throughout. Here's a few more tips to consider:
There's a variety of ways to meet hydration needs in training, but do keep in mind that everyone's needs are unique and what works for someone else may or may not work for you. To wrap up this post, here are a few of my favorite "Real Food For Fuel" ways to stay hydrated (click on pictures to view captions):
Stay tuned: next time I plan to share a favorite homemade sports drink of mine. Until then, happy hydrating!
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
Another year has flown by, which means it's time to sit back and reflect on the past season. It has been a season of challenge in many regards, and most definitely not the season I had hoped or planned for. Thinking back to my coaching meeting in January, coach Jim and I had discussed taking things to the next level and I set some pretty high goals for myself. That remained the plan through June, until I through a complete 180 by dropping Chattanooga and deciding to focus on my health. I can vividly remember that day, sitting next to the pool after a short workout when coach asked if Chattanooga was still in the cards. I don't remember whether or not I actually responded, but I do remember the emptiness and defeat I felt in that moment knowing in my heart that the answer was no. I consider myself a "fighter"... being Italian makes me stubborn to the core and I am very loyal to the commitments that I make. However, in that moment God was calling me to let go of my own personal plans and trust in Him instead. As humbling and difficult as it was to walk away from Ironman training this past season, I'm incredibly glad that I did.Hearty Miso Soup
My Motto for 2018
2017 End of Season Wrap Up
Training Updates: 3rd Quarter 2017
Asian-Inspired Fish & Veggie Platter (The Recipe Redux)
Peace is always beautiful
Tart Cherry & Orange Sports Drink
Crew Report: Tahoe Rim 100
Dark Chocolate Peanut Butter Ice Cream
Stress Buster Trail Mix
Proud Athlete Of
© 2017 Kristen Chang and RealFoodForFuel, LLC. All rights reserved.
Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Kristen Chang and RealFoodForFuel, LLC with appropriate and specific direction to the original content.
|Real Food For Fuel||
Real Food For Fuel Blog