I was just exchanging meal plan information with Andrew Blake with Bay Fitness (http://bayfitness.co.uk/) as he prepares for his next amazing surf retreat and wrote to him about the importance of his surfers getting proper electrolytes in before and after their surf. When we are in the sun and in the water we forget that we are actually getting dehydrated. It doesn’t feel like we are sweating or losing our valuable minerals, but we are. We are fully in spring now and as the sun get warmer we really need to start finding favorite ways to replenish our water and electrolytes.
Did you know that if you lose only 1.5% of your water your are considered to be in mild dehydration? This loss of normal water volume in the body is enough to make you feel fatigue, anxiety, tension, and headaches. A 2% bodyweight loss has been shown to decrease both endurance and power performance measures.
By the time you feel thirsty, you have already lost about 1-2% of your body’s fluid. No one can be at optimal performance with this kind of dehydration.
Just 2% of your body weight is a small enough amount that drinking an extra 32oz. of liquid in a day could be what maintains performance. Optimally, I recommend 1/2 body weight in ounces of water and then replenish with electrolyte enhanced water when in the sun or working out. **I do NOT recommend tap water due to the fluoride and other disrupting contaminants. Get some spring water or RO that you can remineralize.
Want to get this figured out: Want to know how much water you lose during a workout? Weigh yourself before and after a workout with no intake- there is your answer. Your loss is the amount of water you lost, and when water goes, so do electrolytes.
hint: 20oz of water weighs = 1.3lbs
Remember, just drinking straight water is not enough. We need to add in the electrolytes. Otherwise, with a huge water intake you could actually be stripping your body of valuable electrolytes.
We need water to flush toxins and lactic acid, lubricate joints, maintain chemical balance in your body and more____. Electrolytes are minerals and we need minerals for almost everything….. they regulate our nerve and muscle function, balance our hydration and the pH of our blood, they play a roll in rebuilding damaged tissue, and regulating blood pressure.
Just want some great ways to replenish your electrolytes:
1. Chia Shots: Chia seeds are full of calcium, magnesium and also have omega- Use pre and post workout for energy and electrolyte replacement.
Recipe:
Put 1 Tbs chia seeds in small cup- like a dixie cup and add coconut water or a fresh squeezed orange juice to cover the seeds. Stir. Let it soak for 10 minutes and then ‘shoot’ it pre-workout shot of potential energy 🙂 Quick, easy and fun for kids!!
2. Coconut Water: Coconut water has the electrolyte balance remarkably close to our own blood plasma. It is full of potassium, sodium, magnesium, and calcium. Add lime and ice if you don’t like the flavor. Use a good quality coconut water such as Harmless Harvest, Unoco, Liquitera, Vital Juice and Juice Press.
3. Citrus Replenisher: Citrus is loaded with electrolytes. The natural sweeteners improve the taste and help the absorption of the electrolytes during activity. The honey is not only antimicrobial, it offers a good source of natural enzymes and minerals.
Recipe:
- 1/4 cup of freshly squeezed lime juice
- 1/4 cup freshly squeezed lemon juice
- 1 ½ to 2 cups fresh water,
- 1/8 teaspoon of sea salt
- 2 teaspoons honey or natural sugar or maple syrup
- I like to ride with this one in my water bottles
4. Mellow Melon: A refreshing and elegant treat -great to pair with a day in the sun.
Recipe:
- 1/4 cup freshly squeezed lemon juice
- 1/2 c watermelon juice
- 1 ½ to 2 cups fresh water,
- 1/8 teaspoon of sea salt
- 2 teaspoons natural sugar or honey
- slice cucumbers to float within
5. Sun Smoothie
Recipe:
- 3 cups of coconut water or partial coconut milk
- 1 cup water
- 1 cup ice
- 1/8 tsp sea salt
- 2Tbs honey or maple syrup
- 1 cup of strawberries
*When I list sea salt I am referring to Celtic or Himalayan sea salt, the best of these are fortified with iodine. Table salt is bleached and stripped of most minerals therefore definitely not a good option for these recipes.
