The heat is going on in DK… The air and the water temperature is higher than any other summer… We triathletes think that it is fantastic!!! BUT, there is some important points for you to remember, when training in this heat. read some points here
It is not only, that you should drink water, or drink energymixtures, but you should also think about the salt balance in your body.
I see a lot, that many writing or telling, that they cannot really train so hard now, as it is so hot…. or they did loose some kg on the bike ride… stomachproblems etc.
Hmmmmmm not too good, remember, you can do it all, just you remember the electrolyte balance in your body.
According to a lot of the latest research, it is actually many times in Ironman races, one big problem is overhydration,
not necessarily dehydration…! meaning that triathletes drink and drink…water…and forget the important salt = sodium… and this can in extreme case, be life dangerous. This is because your body water is not either pure water, but has many electrolytes in it. So keep this balance in your body by drinking water and also sodium.
So, when the temperatures are like they are now up in 25-30 celcius, the sweatloss is huge compared to “normal summer temperatures” in Nordic countries.
So many “wise words” but let me tell you what it really means:
– so if you loose 4% water from your body, this means that you cannot push as much in your training, as you should, this is because you for instance loose blood volume, and your body core temperature is increasing, which both will have an effect into your performance., also your recover time takes a hit, and so starts a decrease in the quality of next training session, or even going in the direction of a injury….
So if you weight 65 kg, will 4% be around 2,6 kg, and this is quite a lot! As already 2% loss can mean that you start to get nausea, weakness, lightheadedness, vomiting etc.
You can try to measure this by weighing yourself before and after your long training session 4-5 bikeride…and see what happened…
– if you come home from your ride, and you have lost 1 kg, you must put on top of that the amount that you have been drinking = maybe 2 liters = appx. 2kg, then it is a total sweat loss of 3 liters. And in one liter of sweat, there is around 500 -1000 mg sodium, depending on your weight, how big you are, what you eat your activity level, and many other things. So in this above case a person could have lost 1500-3000 mg sodium, and this YOU HAVE to replace, if you want to have a good time and get well out of your training/race
– but like I said, it is not only water, that is important… sodium.
This is one of the minerals controlling for instance your muscle reactions… so without that…you dont move so well anymore… So put into your body the same stuff as you sweat out , and remember your electrolytes!
– you can loose around 300 up to 2000 mg sodium when sweating, in an hour…and the warmer it is, the more you sweat… to replace this… sodium, and one great choice can be NUUN electrolyte tab, almost 100% natural and has 360 mg sodium per tablet… NUUN has many different flavors, my favorite is watermelon… Find you favorite flavor So be careful before going for your training session, and get enough of both water and electrolytes
And when you do this, you can train, and you can “heat train”, and feel in your body, how it is to race on Hawaii… it is like by us now, just a little bit warmer in the air and in the ocean… and the humidity even higher.
But hey, it is summer, and we love the sun and heat, so lets enjoy!