Hot and Sweaty in Singapore. Hydration for Runners and the Physically Active.
- Alastair Hunt
- Oct 16, 2023
- 3 min read
Updated: Nov 19
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 and consume electrolytes properly...
Magnesium is a mineral that exercising populations should be aware of and pay attention to...
Be aware that over-hydration can lead to a serious condition called hyponatremia, water poisoning. Learn about the issues involved here...
If your interest is in marathon and ultra-marathon and hyponatremia, this article covers the research...
What about after your workout? A refreshing beverage that is hydrating plus helps with recovery and brain health!
If you are interested in taking a deeper dive into sports nutrition, 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.
Supporting your body through balanced nutrition, physical activity, stress reduction, quality sleep and meaningful social connection (these are known as the Pillars of Health) are some of the most powerful health 'tools' we have. Changing health for the better is about consistent progress, not perfection, and even small changes can make a meaningful difference over time.
As always, the best health strategy is one you can stick with - one that fits your personal lifestyle profile. Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps to that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether you want to improve eating practices, beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
FOUNDATIONS - our premier whole person health consult - identifies and prioritises the key factors, known and unknown, that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
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Related Studies
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.
Wardenaar, F.C.; Thompsett, D.; Vento, K.A.; Pesek, K.; Bacalzo, D. Athletes’ Self-Assessment of Urine Color Using Two Color Charts to Determine Urine Concentration. Int. J. Environ. Res. Public Health 2021, 18, 4126. https://doi.org/10.3390/ijerph18084126
McCubbin AJ, Allanson BA, Caldwell Odgers JN, Cort MM, Costa RJS, Cox GR, Crawshay ST, Desbrow B, Freney EG, Gaskell SK, Hughes D, Irwin C, Jay O, Lalor BJ, Ross MLR, Shaw G, Périard JD, Burke LM. Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments. Int J Sport Nutr Exerc Metab. 2020 Jan 1;30(1):83-98. doi: 10.1123/ijsnem.2019-0300. PMID: 31891914.
Casa DJ, DeMartini JK, Bergeron MF, Csillan D, Eichner ER, Lopez RM, Ferrara MS, Miller KC, O'Connor F, Sawka MN, Yeargin SW. National Athletic Trainers' Association Position Statement: Exertional Heat Illnesses. J Athl Train. 2015 Sep;50(9):986-1000. doi: 10.4085/1062-6050-50.9.07. Erratum in: J Athl Train. 2017 Apr;52(4):401. PMID: 26381473; PMCID: PMC4639891.
Adan A. Cognitive performance and dehydration. J Am Coll Nutr. 2012 Apr;31(2):71-8. doi: 10.1080/07315724.2012.10720011. PMID: 22855911.
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