Enjoy these tips from Becca, our Mechanic Dietitian who is currently training for the Moab 240 race! —Dina
We’re in the thick of summer heat and I literally can’t think of much other than surviving it. Just this week, I’ve been joking (but serious) about getting my heat training in by simply driving home as my vehicle is 105F degrees (+!!) at the end of the workday.
These high temps can impact us in a number of ways, physically and beyond. Most of us can relate to a more irritable mood, feelings of lethargy or less motivation for movement, and reduced appetite to name a few. At the same time, many athletes are in peak training season with late summer or fall races on the calendar and can’t afford to exchange weeks of training sessions for lazy days by the pool. Anticipating some of the unwanted effects of long, hot days is half the battle.
A few tips to help you thrive rather than simply survive include:
Take note: Even a few days of tracking your mood and appetite with heat exposure can start to paint a picture of where you may have opportunity to intervene.
Sweat rate test: What better time than now to actually measure your individual response to training in the heat. A simple weight check before and after a training session will help clue you in on just how much fluid you are losing. We’ve got a free Sweat Rate Spreadsheet you can download here to help you collect data.
Pass the pickles! Notice you are craving more sodium-rich foods? Lean in. This is likely an indication of your increased sweat losses, and with sweat comes sodium. Mustard, pickles, and other salty foods like chips or pretzels may hit the spot. Simply put, now isn’t the time to avoid the salt shaker for most of us.
Look to liquids. Just because your appetite may be reduced does not mean your fueling needs are lower, especially around training sessions. If you’ve learned that your appetite lessens after a hot training session, look to cold liquids to avoid missing an opportunity for recovery nutrition. Prep a smoothie or recovery drink to pull from the refrigerator once you are finished, or pack in a cooler if you can keep it cold while you’re out.**
**Tip: For long trail runs, I pack a pre-portioned recovery powder in a shaker bottle (without liquid) along with icy cold water which I keep in a separate stainless steel bottle with ice. Then I mix together when I’m ready to get a triple whammy: protein + fluids + cooling!
Bonus: Finish at a stream and take a few minutes to refresh the feet (or more surface area if you are able!). This does wonders for not only physical recovery but lifting your spirits and energy too.
Let us know your tips on thriving > surviving the heat!
-Becca