5 Tips for Staying Hydrated in the Heat

5 Tips for staying hydrated

while maintaining your training schedule

in the increasing summer heat

Post-11-mile Trail Run Meal of Choice
for Personal Trainer and Founder  of Controlled Burn Fitness,
Melissa Adylia Calasanz

1. Remember: a body that has consistently been fed a healthy, balanced diet will be more capable of handling the demands that are placed on cellular function while training in the heat.

A healthy, balanced diet ideal for summer time heat, is rich in nutrient-dense vegetables and fruits with high water content. The diet should also include lean protein and complex carbohydrates.

2. Continually hydrate throughout the day

By drinking water and snacking on juicy, high-water content/electrolyte-dense fruits and vegetables throughout the day, you will be contributing to maintaining optimal hydration that will support a your workouts.

Do not wait to hydrate til you are about to begin your workout. Not only will your workout suffer, but you run the risk of heat stroke, which can have dire consequences.

3. For physical activity lasting up to 60 minutes, water is excellent for hydration as long as you have been maintaining a healthy, balanced diet and have been hydrating throughout the day. 

4. For high-intensity physical activity, exceeding 60 minutes, it is beneficial to consider electrolyte replacement, as well as carbohydrates replacement.

The most commonly recognized electrolytes are potassium, sodium, magnesium, calcium, and chloride.

Each of these electrolytes can be found in fresh fruits, vegetables, and can also be obtained through supplements such as sports drinks and electrolyte replacement powders.

NOTE
I recommend carefully reading the labels of electrolyte replacement products.
I suggest avoiding added colors and ingredients you are not familiar with. I prefer to steer clear of any artificial sweeteners even if they claim to be "natural."
Educate yourself about any ingredients you do not understand or recognize.
Seek the advice a Personal Trainer who specializes in working with endurance athletes; ask a nutritionist or registered dietitian who specializes in sports nutrition.

5.  After any warm weather physical activity it is just as important, if not more, to continue drinking water and maintaining a healthy, balanced diet. Hydration and proper nutrition go hand in hand to support a healthy, balanced, and functional body.

Food for Thought 

How Melissa Adylia Calasanz of Controlled Burn Fitness stays hydrated during high-intensity physical activity in hot weather

Refreshment
after a hilly run along the Moro Ride Trail in Crystal Cove State Park
This snack was followed by a delicious late lunch after I had stretched and cooled down

Mother Nature knows best

Summer fruit is so juicy because mother nature knows your body needs the moisture and the essential vitamins, minerals, and electrolytes these fruits provide.

I love in-season fruits and veggis and summer provides some of the most wonderfully juicy fruit.

I love snacking on a kiwis, plums grapefruits, and other juicy summer fruit, as well as drinking water when exceeding 60 minutes of intense physical activity. 

In fact, I've brought kiwis along for 3 marathons as well as on countless backpacking and hiking trips.

Big Sur Marathon Fuel
Coconut covered dates, 2 kiwis
and a SipE Cup reusable cup for the water stops

In preparation for high temperature hiking and backpacking

I love to fuel and hydrate my body with water, GTs Kombucha with Chia, and V8.

My favorite Kombucha flavors are the Black Chia, Raspberry Chia, and the Multi-Green

Grand Canyon Trip
In preparation of hiking to the bottom of the Grand Canyon in 117 degree weather, I knew it was essential to hydrate the entire day before heading down.

Mixing it up

I will occasionally enjoy a coconut water, paired with a salty snack such as salted nuts or a couple of small boiled potatoes with salt.

I am also a sucker for potato chips when I'm backpacking in hot weather.

When the luxury of stopping and eating is not an option, I use Vitalyte as my electrolyte replacement powder of choice. 

I love the Cool Citrus the best and really enjoy the Fruit Punch as well.

Salads provide an excellent balanced meal for hot weather hydration and optimal performance

I love salads topped with tons of goodies!

I start with organic mixed greens, radicchio, and any other fresh lettuces I can find. Chopped green onions and parsley add freshness and flavor. I love to add as many colorful veggies, juicy tomatoes, lentils, and more.

Need more salad suggestions or ideas for more nutritious and delicious meals?

Check out the Disciplined Idulgence/Chez Calasanz Blog and type in healthy meals or salads, in the search bar.

A Salad  topped with nutrient-dense veggies, lean protein, and complex carbohydrates

provide fuel to aid in optimal performance and recover

Grapefruits are high-water-content fruits that contain essential electrolytes

such as  potassium,  and magnesium

Eat well, stay hydrated, and enjoy your summer workouts!

Wishing y'all a happy and healthy day!

-Melissa Adylia Calasanz

of

Controlled Burn Fitness