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Hot and Sweaty in Singapore. Hydration for Runners and the Physically Active.

Updated: Apr 15

exercise hydration sweat

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.


measure sweat rate hydration
 

Once you understand how much you need to rehydrate, you can then take action to hydrate properly.


sports hydration recipe electrolyte
 

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!


exercise recovery
 

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.


plant based sports nutrition
 

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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Take the first step. Contact us to arrange an introductory call, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.


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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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