In order to beat the heat, you need to stay hydrated and regulate your body temperature the best you can! As the weather gets warmer and we begin to sweat more and more with the slightest of movements, this is when staying hydrated is key. Approximately 70% of our body is made up of water. Therefore staying on top of your hydration is going to be very important. Our body excretes and loses a percentage of our body’s overall water when we sweat, when we go to the bath room, as well as whilst we breathe and digest, causing a constant imbalance in our body’s overall water levels. Staying on top of oour hydration and maintaining adequate hydration is crucial especially as the weather becomes warmer. The repercussions of being ‘dehydrated’ can result in someone experiencing dizziness, swelling (in particular your hands and feet), migraines to just name a few! When our body is dehydrated it can cause stress on your body which is not ideal in the peak of heat. Quick and easy tips to stay hydrated include:

• Drink plenty of water. Set reminders if you need to, in order to stay on top of your hydration or utilise the array of free apps that you can download to help remind you.
• Add a dash of pink Himalayan salt to your water to help your body hold on to the water a little longer instead of you being faced with going to the bathroom even 5 minutes.
• Drink coconut water. Coconut water is absorbed by your body quicker than plain water making it the cliche ‘quick fix’ in those moments when you really need a good burst of hydration.
• Even adding some fresh lemon slices, mint or even cucumber add flavor to your water naturally, especially if it helps you drink large quantities throughout the day. Fun fact by adding fresh lemon into you water bottles can help with recovery and your performance! Lemon is known to be acidic and you can the acidity. However, when your body metabolizes it, it then becomes alkaline improving digestion. The consumption of lemon in your water can help reduce the amount of lactic acid produced in your system which is the ‘lovely’ by-product of training. Lactic acid accumulating in the muscles is what causes muscle pain after you train. If there is less amounts of lactic acid in your system, then your performance can flourish.

Our body thrives when we regularly maintain hydration. For example when our body is consistently maintaining adequate hydration it can burn more calories. Our body will be functioning with less physical stress and be moving at its highest performance. Another very big benefit about staying hydrated is that it will help regulate your body’s core temperature, which is very important especially in moments that of 30+ degrees!

How much water do you need to remain hydrated? Approximate consumption is approximately 2 litres per day, however if you wanted to be more exact you can simply calculate it using the formula below:

H₂O Required= Body Weight X 37 = The minimal amount of water needed.

e.g. H₂O = 55 x 37 = 2087 which is equivalent to just over 2 litres a day!

When the weather gets warmer it is very important that we beat the heat! So, what are you doing to help your body during the peak of summer?

• Coach Emilia