Updated: Nov 2
When exercising and working out in hot and sweaty Singapore (we love it!) maintaining proper hydration is vital. Even without the rigours of exercise, many people are not properly hydrated. For those that do exercise, it is worthwhile to understand more about hydration, to have a strategy for longer, harder, sweatier sessions and recovery.
Firstly, understand your sweat rate - how much you sweat. In tropical conditions this is highly variable and individual, it can range from 0.3 to 2.5 litres per hour.
Once you understand how much you need to rehydrate, you can then take action to hydrate properly.
If you are interested in taking a deeper dive into sports nutrition, YouTube and the internet have everything. However, a book is always a good place to start or come back to. We have enjoyed this one (with a plant-based theme) that covers diet, nutrition and, of course, hydration.
We hope that these resources are useful on your journey to health and running success. Leave a comment below if you have any questions or get in touch direct.
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Leow CHW, Tan B, Miyashita M, Lee JKW. Cultural differences in hydration practices among physically active individuals: a narrative review. J Int Soc Sports Nutr. 2022 Apr 4;19(1):150-163. doi: 10.1080/15502783.2022.2057196. PMID: 35599916; PMCID: PMC9116399.
Surapongchai J, Saengsirisuwan V, Rollo I, Randell RK, Nithitsuttibuta K, Sainiyom P, Leow CHW, Lee JKW. Hydration Status, Fluid Intake, Sweat Rate, and Sweat Sodium Concentration in Recreational Tropical Native Runners. Nutrients. 2021 Apr 20;13(4):1374. doi: 10.3390/nu13041374. PMID: 33923890; PMCID: PMC8072971.