During a heat wave, the physiological demands on the body are greater and the following symptoms can appear in the event of dehydration: more difficult circulation of the blood (swelling of the extremities), more rapid heartbeat, an increase in body temperature, headache, muscular cramps, dizziness and the risk of heat stroke.

Here are the golden rules for optimizing your hydration and preventing problems.

Before the effort

Try to drink enough the night before and particularly, on the day itself. Easy tip: your urine should be pale yellow.

During the effort

Hydric (fluid) requirements vary greatly from one person to another, but also as a function of the type and duration of the effort. It is recommended that you drink according to your thirst, but to anticipate about seven to 10 ml of liquid/kg of body weight per hour of effort. In practical terms, try to drink about 3-4 mouthfuls of cool water every 20 minutes.

For physical activity that lasts less than 90 minutes, water is fine. For sustained and prolonged effort, add a pinch of salt to your water bottle to maintain electrolytic balance. You could also use a homemade or commercial sports beverage if you want to add a dose of fuel (carbohydrates).

After the effort

To get a good handle on your rehydration requirements, you can check how much weight you lost during the effort (~1 kg=1 litre). For a refreshing recovery drink, consider a smoothie with fruit, yogurt, milk or a plant-based drink. The well-known chocolate milk (or a flavoured soy drink) remains popular, as it’s tasty, economical, nutritional and practical.

If you’ve noticed white rings on your clothing or a salt deposit on your skin, include foods rich in sodium in your recovery meal or snack.

If you need some help in optimizing your food intake, don’t hesitate to contact me through the Clinique Mouvement Optimal: 819 425-8889.

Have a great summer!

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