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Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

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Effects of fluid intake and dehydration on physiology and performance

Trimarni

🧂More sodium isn't the solution to your struggles in the heat and humidity.

Around this time of the year, I often receive many emails from athletes struggling with sport nutrition while training/performing in the heat and humidity. With good reason, dehydration is a major contributor to health, performance and GI issues.

As a result, many athletes believe that they need to consume more sodium during exercise. While sodium is important, high heat and humidity lead to two major problems in the exercising body:
1) increased core body temperature and
2) dehydration

Interestingly, the athletes struggling the most (ex. vomiting, cramping, stomach pains, nausea) are already consuming a lot of sodium!

 
For those who constantly obsess over sodium, it's important to understand the basics of sweat:
💦You do not lose salt without fluid.
💦Sweat is hypotonic (water loss is greater than solute loss).
💦To effectively rehydrate during exercise, you need sodium and carbs to help with the absorption and retention of fluids.
💦Carbs, sodium and fluid (in the correct concentration) are needed to support a body in motion.
💦A well-formulated sport drink is the most practical way to meet fluid needs while keeping your muscles hydrated and fueled.


💧Understand your predicted sweat rate.
💧Plan ahead.
💧Stay diligent keeping up with your plan (carry, stop, refill, repeat).
💧Stay disciplined to avoid overdrinking.
💧Keep yourself cool.
💧Pace yourself.

And if you aren't keeping up with your fluid and carb intake in the 72 hours going into a long workout, you are already behind and at a performance dissadvantage. 

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