How to
hydrate this
summer
CHALLENGE
For triathlon training VENTURE
and all outdoor sports
AD
CHOOL
BY GEORdIE MCCONNELL
S
:
HIGHS
¦ Exercising when you’re dehydrated is
CREDIT
like trying to swim in mud. While the mud
T
O
might be great for your complexion, it will
P
HO
frustrate your attempts at making forward hurt performance. Scientific studies show exercise sensibly. If you are paddling for
progress. that losing four per cent can cause a drop of two hours on a summer day or doing a hard
Our blood acts like the fuel line for our 30 per cent in your performance level. As a spin class, your body will lose fluid through
body, keeping the machine working. Since very unscientific example, imagine you run perspiration. You must drink to replace it.
water is the main component of blood, a half marathon and expect to finish in two And perspiration isn’t the only way to
dehydration results in lower blood volume. hours, but due to dehydration, you stagger lose fluid; you’ll also lose water just by
With less blood available to carry nutrients across in 2:40. breathing. That’s right! Remember seeing
to the working tissues, your heart has Here’s the single most important tip to clouds of condensation from breathing on a
to work harder and harder to maintain remember regarding hydration: don’t wait cold day last winter? Moisture leaves your
performance, and your body struggles to until you’re thirsty to drink. Thirst is a signal body whenever you exhale, warm weather
control its core temperature. Sooner or later, that you are already dehydrated. You want or cold.
it’s a losing battle. Why? Sweating out even to avoid reaching this state, partly because Sip water regularly. That’s the first
two per cent of your body weight can really it’s dangerous. What’s the key? Approach step to staying properly hydrated. When
physical activity levels increase, so should
the peaks at calabogie lake
your sipping frequency. By sipping, you
keep a regular flow to the digestive tract
from where the water is easily absorbed.
If you gulp too much water at a time, it
will slosh around in your stomach causing
discomfort. In extreme situations, it might
even overwhelm your body, causing shock.
Whether you sip water or a fluid
replacement drink (FRD) in the early stages
of exercise is up to you. Some individuals
don’t mind the extra calories, and find
the flavour helps to ensure they consume
enough. There does come a point though
where you do need more than water.
Electrolytes such as sodium and potassium
are lost through sweat, and too much loss
can negatively affect several body functions.
That’s why you should consider using an
FRD when you know your exercise will go
beyond one hour.
As spring ushers in warmer temperatures,
make the most of your outdoors workout
by hydrating properly. Remember to drink
enough fluid for the duration of your outing,
Enjoy our good nature!
sip regularly, and don’t go swimming in mud.
Geordie McConnell is Head Coach of
STAY & PLAY PACKAGES FROM $55/PERSON
the Ottawa Triathlon Club. He can be
1-800-669-4861 WWW.CALABOGIE.COM
found online at
www.OttawaFit.com and
www.TriathlonCoach.ca.
14 OTTAWA >> SPRING/SUMMER 2008
www.OttawaOutdoors.ca
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