Electrolytes and Hot Weather
Dr. Jen Milus, DC
www.bluedoglax.com
August is the hottest month. We still need to play and work out in the heat, and not compromise effectiveness. Sweating causes the loss of electrolytes, and can lead to fatigue, injury and reduced job performance. That can be very dangerous for players during this time of year.
Electrolytes (sodium, potassium, chloride, and bicarbonate) are the charged ions that help the body sustain exercise/muscle contraction. These chemical components that can run in short supply under hot conditions can be replaced in some very simple ways. I will outline 4 quick, easy, inexpensive ways to keep electrolytes in balance this month in the heat.
First: Salt your food. Unless you have a heart or hypertensive issue, make sure you salt your meals when working in the heat.
Second: Drink 8 glasses of water per day.
Third: Add potassium to your diet. Great sources include: Cantaloupe, oranges, bananas, and sweet potatoes. Eat 2 per day: say ½ a cantaloupe and 1 sweet potato. Or 1 orange and 1banana.
Fourth: add bicarbonate. This won’t taste good. Get over it. We are adults. Consider it fuel. Add ½ teaspoon of baking soda to a bottle of carbonated water (like Calistoga water). Replace the lid, turn it over and back. Sip during your workout or instead of one of your 8 glasses.
Repeat, repeat, repeat…
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