Defeat the heat (November 2007)
Defeat the heat
Survive the high temperatures with these stay-cool strategiesOn a run or a ride
Downing too much water while exercising in extreme heat can dilute sodium levels and cause a potentially fatal electrolyte disturbance called hyponatraemia.
Your heat shield Fluid control. To gauge how much you should drink, use this formula: if you weigh 75kg before a run and 73kg after a run, and you drank one litre during the run, you lost three litres of water in total (75-73+1=3). If you divide the total litres of water lost by the number of hours you ran, you get your sweat rate: 1.5 litres per hour (3÷2=1.5). In other words, you should drink this much fluid during the run to break even – which is the goal.
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