Training in Hot conditions

[donna]

Our Dojo has no airconditoning, so quite often in summer we find ourseves training in temperatures of 35C to sometimes over 38C. Our instructor makes sure we are all well hydrated during the sessions with numerous water breaks. However I find that I tend to start cramping later that night and the next day mostly my legs. Has anyone else had experience with hot weather training, and maybe tips to how you manage it.

[terryl965]

You are probaly cramping because during the day you are not getting enough water into your system and all of a sudden you are pouring into your system at one time.
Terry

[shesulsa]

You might be lacking in electrolytes. Make sure you are repleneshing them daily in hot weather. I prefer Powerade (less sodium and lighter on the stomach) in powder form - I get to control the strength - and EmergenC also in powder form.

If you are already doing this, see a sports physician about staying hydrated.

[Flying Crane]

Salted pistachios are a good source of sodium and potassium which are electrolytes, as well as protein. Bananas are also good for potassium. They make for a good after-workout snack.

If you sweat a lot to the point of becoming dehydrated, you often cannot comfortably drink enough water in one setting to fully replenish your fluids. Take a drink every half hour or so until you are sure you are fully rehydrated. If you get a headache and/or your urine is dark yellow, you are probably still dehydrated.

[Lisa]

Bananas for potassium. In a smoothie after a work out along with water, juice and some low fat yogurt and perhaps some other fruit. Helps replenish the body. Some people add protein powder too.

[bushidomartialarts]

the leg cramping points to dehydration, like everybody's suggesting. hydrate early and often, starting the night before. one of my training partners does marathons and triathalons and the like -- he starts drinking for a hot-weather run the week before.

the trick isn't to quickly replenish lost fluids and minerals (although that's important), it's to keep the supply high in your body so that you don't cash out when you're training.

[Martial Tucker]

I agree with what's been said.....steady hydration all day long.....bananas/potassium will help, too.

As for sports drinks for electrolyte replacement, if your problem is really severe/persistent, consider drinking Pedialyte, which is made for children, but is more effective for electrolyte replacement than mainstream sports drinks.
You can find it at the store in the aisle with the baby formulas.

[tkd_jen]

Has anyone else used Shaklee Physique? I use that especially after tough workouts. It claims (and seems to work for me) to help with lactic acid (muscle soreness culprit). I mix it with milk. It was tough to take the first few times, I don't know, chugging milk after a workout just didn't seem right, but I got used to it.

[RachelK]

I can share with you some tips that I've gotten about hot weather workouts, but I don't know how well they'd work for cramping, since I've never experienced it. But here they are:

1. Avoid sugary drinks, such as Gatorade. Most sports drinks contain sugar but I think like everyone else has suggested, adding electrolyte powder to water instead of buying the pre-mixed ones might be more healthful.
2. Don't drink icy-cold water, cool or room temperature water is better.
3. Don't chug lots of water at once. Drink small sips frequently rather than big chugs infrequently.

Well, that's all I have, but since these no-one else mentioned them, I thought I'd toss them out there. However, it's obvious from reading these threads that other people know much more about this than I do, so I just wanted to include that disclaimer.

All the best,
Rachel

[SAVAGE]

35 to 38 degrees celcius....man thats cool! try training in a dojo with no aircon at midday when its 42-46!

Thats hot!

[Cryozombie]

Has anyone else used Shaklee Physique?

Shaklee makes some of the best damn products. Basic H is the best cleaner.

Never used Phyique tho.

[donna]

Thanks for the good ideas.I like the idea of munching pistasio's , yum. I find it difficult handling the heat especially with the extra layers of clothing that us women have to wear.:)

[Jade Tigress]

Bananas for potassium. In a smoothie after a work out along with water, juice and some low fat yogurt and perhaps some other fruit. Helps replenish the body. Some people add protein powder too.


I was going to suggest potassium too. You can take it in supplement form as well. It should help with the cramping along with the other suggestions of adequate fluid intake throughout the day, and electrolyte balance.

[Rich Parsons]

As stated by many here the electrolytes and vitamins are off in your body.

Avacado as well as Banana's are great for Potassium. Although becareful not to over dose as this may cause nausea.

I also like the antioxidents of C and E to help replenish after a good workout.

Also, drinking the water during the class helps some, what is good is to have your body already hydrated and cleaner by having drunk a few glasses of water eash day for a few days. This makes sure your body is not bloated with the initial rush of incoming water. I see you are in the land of "oz", so what Ihave to say is about American. Most people here are partially dehydrated, drinking lots of coffee and pop with caffeine which is a diuretic. Then they drink lots of water or power drinks only when they work out.

Drink lots of watre for three days, you body fluids will lighten up, your body will be trying to store all the water it gets as in a dehydration mode. It will use it to wash your system out and or replenish. Then as you are hydrated, and work out and sweat a lot and drink a lot, your body is working to build and replenish not to store and stop dehydration, or starvation. Some people feel hungry or want to snack, yet if they go drink some water, not a pop with teh carbonation and caffiene, they will feel better.

Good luck

[donna]

I dont drink softdrinks or coffee, tend to favor water anyway, so I think it must be the Potassium or electrolytes that are lacking. Living in a hot climate all the time you tend to pay attention to hydration a lot. Even the schools her encourage the children to have their cool water bottles on their desks to sip during classes.
A lot of the ready bought powerade type drinks here have very high salt content so the idea of the mix your own from powder seems a good idea.
Thanks for the suggestions

[TigerWoman]

Has anyone else used Shaklee Physique? I use that especially after tough workouts. It claims (and seems to work for me) to help with lactic acid (muscle soreness culprit). I mix it with milk. It was tough to take the first few times, I don't know, chugging milk after a workout just didn't seem right, but I got used to it.

I take Shaklee Performance before a workout. It helps maintain glucose levels while working out and helps rehydration with electrolytes, including: potassium 50mg., calcium 40mg.,sodium 115 mg., phosphorus 20 mg., chloride 45 mg, and magnesium 5 mg. per 3 Tbsp. It is a orange drink to be mixed with water. The sugars are maltodextrin, fructose and glucose. Also includes sodium citrate, tricalcium phosphate, potassium chloride, and magnesium carbonate. 100 calories per. I think you need the sodium to retain the water and keep the balance.

And in reply to TKD Jen, yes, I also take Physique, which can be mixed with water or milk, it is strawberry in flavor. I take it when I have a strenuous workout so that I recover more quickly. I took it heavy when I had two workouts a day, but now just once in while. I also take vitamins, calcium, glucosamine, vitamin C for prevention of colds, and Nutriferon which is an immune system booster. I have taken this stuff for years and it is very good but can be expensive.

I think all Shaklee orders have to be placed through a distributor. To find a distributor in your area, go to this site first.
http://www.shaklee.net TW