{"id":13337,"date":"2015-03-27T13:03:11","date_gmt":"2015-03-27T20:03:11","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=13337"},"modified":"2021-07-19T07:07:57","modified_gmt":"2021-07-19T07:07:57","slug":"dolce-lifestyle-how-to-manage-sweat-loss-hydration","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-lifestyle-how-to-manage-sweat-loss-hydration\/","title":{"rendered":"DOLCE LIFESTYLE: How to Manage Sweat Loss &#038; Hydration"},"content":{"rendered":"<h2>DOLCE LIFESTYLE:<br \/>\nHow to Manage Sweat Loss &amp; Hydration<\/h2>\n<h4>By Sydney Spoon, B.S. Nutrition and Dietetics, Dolce Diet Intern<\/h4>\n<p>Sweat rate during exercise is individual and influenced by age, genetics, gender, environment, exercise intensity, fitness, and acclimation. The process of evaporation of sweat during exercise cools the body. When an individual is dehydrated, it inhibits the body\u2019s ability to cool itself during exercise. By consuming fluid, we replace the sweat that is lost along with the aid for cooling. The best way to gauge your hydration status is by monitoring urine color and volume. Ideally, urine should be a clear to a light yellow color. Dark urine and low in volume represents dehydration. Sodium retains fluid in the body and stimulates thirst.<br \/>\n<strong>Goals of Hydration<\/strong><br \/>\n\u2022 Delay fatigue and maintain mental acuity<br \/>\n\u2022 Optimize the ability to regulate body heat, especially in hot environments<br \/>\n\u2022 Satisfy thirst and prevent significant weight loss from sweating<br \/>\n\u2022 Improve ability to recover quickly from training and competition.<br \/>\n\u2022 Stay well hydrated by drinking fluid during the day and within the hour before an exercise session.<br \/>\n\u2022 Rehydrate after exercise to replace weight lost as fluid during exercise.<br \/>\n\u2022 Prevent dehydration in forms of early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.<br \/>\n<strong>Manage Your Sweat Loss<\/strong><br \/>\n\u2022 Avoid losing more than 2% of your body weight during exercise. Weigh yourself before and after exercise (if you lost weight, you did not hydrate enough).<br \/>\n\u2022 Consistently provide fluids to your body as you continue to sweat.<br \/>\n\u2022 If your sweat is salty and contains a high concentration of sodium, replenish the sodium lost. Consume sodium such as endurance-specific sports drinks during exercise or eat salty foods before and after prolonged (&gt;2 hours) of exercise.<br \/>\n<strong>What Should I Drink?<\/strong><br \/>\n\u2022 Short duration exercise lasting 60 minutes a sports drink with 6-8% carbohydrate is a good option to replace both carbohydrates and electrolytes.<br \/>\n\u2022 Individuals who experience high sodium losses during exercise should eat salty foods pre-exercise or add salt to sports drinks consumed during exercise.<br \/>\n\u2022 Replacing fluid and sodium can be achieved through eating watery foods containing salt such as our Easy Lentil Soup. Replacing fluid and potassium can be done through consuming fruits and vegetables. A good example of both is eating watermelon with salt sprinkled on top like our Minty Watermelon Salad\u2026YUM!<\/p>\n<p style=\"text-align: right;\"><a href=\"http:\/\/www.scandpg.org\/local\/resources\/files\/2010\/SD-USA_Fact_Sheet_Performance_Hydration_Jul_2010.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Source<\/a><\/p>\n<hr>\n<p><a href=\"\/sign-up\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-18079\" src=\"\/blog\/wp-content\/uploads\/2018\/01\/sw2s-online-program-833x440.jpg\" alt=\"\" width=\"833\" height=\"440\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DOLCE LIFESTYLE: How to Manage Sweat Loss &amp; Hydration By Sydney Spoon, B.S. Nutrition and Dietetics, Dolce Diet Intern Sweat rate during exercise is individual and influenced by age, genetics, gender, environment, exercise intensity, fitness, and acclimation. The process of evaporation of sweat during exercise cools the body. When an individual is dehydrated, it inhibits [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13341,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[16,1306,2,6,1307,1105,478],"class_list":["post-13337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-3-weeks-to-shredded","tag-athlete-2","tag-dolce-diet","tag-mike-dolce","tag-sports-hydration","tag-training","tag-water-intake"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DOLCE LIFESTYLE: How to Manage Sweat Loss &#038; Hydration - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-lifestyle-how-to-manage-sweat-loss-hydration\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOLCE LIFESTYLE: How to Manage Sweat Loss &#038; Hydration - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"DOLCE LIFESTYLE: How to Manage Sweat Loss &amp; Hydration By Sydney Spoon, B.S. Nutrition and Dietetics, Dolce Diet Intern Sweat rate during exercise is individual and influenced by age, genetics, gender, environment, exercise intensity, fitness, and acclimation. The process of evaporation of sweat during exercise cools the body. 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