After being active in the heat, you may lose a pound or two of weight. It’s important to remember that this acute weight loss is an indicator of fluid loss and not of desirable body-weight change. When you lose this type of weight, you’re losing fluids that your body needs to perform and function properly. That’s why it’s important to replace the amount of fluid lost in sweat so you are able to feel and perform at your best.
Know Your Sweat Rate
Sweat rates vary from one person to the next. Therefore, the best way to stay properly hydrated is to know your own sweat rate and drink to match your fluid loss. An easy way to gauge your hourly sweat rate is by weighing yourself before and after activity to understand if you typically lose or gain weight when active. Based on this information, you can adapt your fluid intake accordingly to minimize losses or gains.
Are You Dehydrated?
You can make sure you’re properly hydrated by noticing the color of your urine. Dark, apple-juice-like urine indicates that you need more fluid, whereas light, lemonade-like urine indicates that you have enough fluid on board.