Warm weather and staying Hydrated!

Hello Everyone, I hope everyone is enjoying the odd bits of good weather and working on those tan lines!

I have been training hard and my tan lines are coming along quite nicely, I have been lucky enough to get out on the bike during the week when the sun has been shining.

If anyone of you have been to the RG Active Group Rides or the RG Active Swim Sessions recently you will know that we have had some really good turn outs and some great sessions! We have had fantastic weather for the last two Sunday rides and the pace has been good. The swim sessions are getting busier as we get closer to ‘The London Triathlon‘ in August.

One thing I have noticed recently on the rides is that people don’t drink enough!Hydration is important ALL of the time and especially when the sun is shining! Whether you use sports drinks or water can depend on personal taste, individual sweat rates and the duration and intensity of the exercise you are doing.

Water is one of the most important ingredients of healthy living and that is before you through exercise into the equation. Water helps with the transportation of nutrients and elimination of waste products, it also helps with temperature regulation through sweating and lubricating joints and tissues.

Athletes need to stay hydrated for optimal performance. A drop in a persons body weight due to sweating can have horrible effects on your body, it can cause muscle cramps, dizziness, fatigue and heat illnesses.

So it is vitally important that you drink constantly when you are training.Some of the causes of dehydration are…… failure to replace fluid losses during or after exercise, excessive sweating, exercising in hot weather, drinking only when thirsty and inadequate fluid intake. Safe to say everyone has to put their hand up to at least one of the above?

Some rules that I try and follow when training are:

1) I try to drink a 750ml water bottle every hour when cycling.

2) I try to take a water bottle to my lips everyone 10 minutes when cycling .

3) At least 500ml of water immediately after any training session.

4) ALWAYS have a water bottle to hand throughout the day, little and often, this will keep you topped up and not leave your body craving liquid during or after exercise.

If anyone has any questions about the above or wants to know more about hydration, nutrition etc. please feel free to drop me an email: rgactive@mac.com.

I will be back in a few days and talk about Sports drinks, nutrition and what to wear when training in the sun shine. I will just keep my fingers crossed that the weather stays good and then these topics will stay relevant!

Speak to you all again soon,


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