How a Navy SEAL Stays Hydrated in the Summer Heat

As we continue to have a hot summer in many parts of the US and around the world, I wanted to cover a topic that some of you asked about.

What are the 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 sports drinks.

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. If your urine is dark yellow you need to hydrate immediately. You should also feel the need to pee every 4 hours or so. If you are on a long endurance event you need to drink more water and slow down your pace and find shade.

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.

REAL WORLD EXAMPLE:

When there is a high heat index go indoors or find a local pool or lake for swimming. I have a buddy who has a C2 rower and still exercises when its 98 degrees outside. He pulls the rower into his shaded garage and puts a small fan directed right at him.

He keeps quart of water in his rucking hydration bladder – so he can grab it quickly and drink without slowing down much. You want to be aware of your surroundings and make the right call to steer clear of dehydration.

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!

About the Author:

Are you looking to achieve big goals? Do you have a big event on the horizon and you want to finish the drill?

Wanting to complete a Spartan, GORUCK, Tough Mudder or SEALFIT 20X Challenge?

Get individual coaching from former Navy SEAL Coach Brad McLeod. Check out SGPT coaching here:

Do you have a product that you would like for me to review? Contact brad@sealgrinderpt.com

How a Navy SEAL Stays Hydrated in the Summer Heat