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.
Be aware that over-hydration can lead to a serious condition called hyponatremia, water poisoning. Learn about the issues involved here...
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, 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.
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.