How a Navy SEAL Stays Hydrated in the Summer Heat
As we head into the weekend before 4th of July, I wanted to cover a topic that some of you asked about.
Symptoms of dehydration and heat exhaustion and how to stay ahead of it.
Hydration is a key part of optimum performance, the trick to staying fully hydrated is to stay ahead of it.
That means the process starts well before the event or intense training program. A good rule of thumb is drink
1 ounce of water per pound of body weight a day. 175 pounds = 175 ounces of water. If you get behind and start
getting dehydrated it’s really hard to catch up.
You need to make sure you mix in electrolytes with the water intake. You can find these in pill form or through
Avoid diuretics such as caffeine and alcohol. These will deplete your bodies sodium and water levels and increase
the chances of dehydration.
Your urine should be clearish yellow. The darker the color the more dehydrated you are. You should also feel the
need to go every 4 hours or so.
Symptoms of Dehydration: Increased thirst, dry mouth, tired, decreased urine output, headache and dizziness.
Another concern is heat exhaustion. There are some great products out there that keep you cool during
the heat of the summer. But best practices is to avoid exposure to temps over 97 degrees if possible.
Work on swimming during days with a high heat index.
Symptoms of Heat Exhaustion: Confusion, dark urine, dizziness, fainting, fatigue,
headache, muscle cramps, nausea, vomiting and diarrhea.
If you are in doubt, seek medical attention immediately. Most events have first aid on sight and can easily treat you.
But you need to jump on it.
Train hard and train SMART!
Want more great training programs?
Check out SGPT’s Online Store CLICK HERE!