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Staying Hydrated During Summer Workouts
Summer is here and with summer comes hot temperatures that require some extra precautions. This rise in temperature has the potential to cause dehydration if you are not careful to drink enough water, and this is especially true when exercising because as you exercise, your body temperature increases.
Have you ever wondered why it is you get so hot when you exercise? This rise in temperature is a direct result of the heat lost from your muscles as they burn the energy needed to undergo exercise. Actually, a surprising 70 percent of the energy that makes your muscles work is expelled from the body as heat.
Fortunately, you have a built in thermostat located in the hypothalamus helping you regulate temperature. One of the main ways the body regulates temperature is by perspiring. When the hypothalamus senses a rise in temperature, a signal is sent to increase the flow of blood to the skin, which in turn triggers the sweat glands. However, this also means a loss of fluids that needs to be replaced.
On average, your body loses a liter of water an hour when exercising and this only increases in the heat. One way to make sure the body remains well hydrated is to drink plenty of fluids throughout the day, which is also a good practice for weight loss. It is not as effective to stockpile fluids right before a workout. You must think ahead and plan accordingly.
The body gives off certain signals when it is dehydrated. Dehydration that is mild or moderate causes a dry mouth, fatigue, dry skin, dizziness, feelings of hunger, headache, a decrease in urination and constipation. When dehydration is severe you will experience a more severe version of the above symptoms, as well as the absence of sweat, low blood pressure, a fast heart and breathing rate, fever and possible loss of consciousness.
One of the biggest risks when engaging in a workout in the heat is heat stroke. If you are suffering from heat stroke, then the body may experience symptoms similar to dehydration in addition to muscle fatigue, nausea, vomiting and disorientation. These are all symptoms you can avoid by taking the proper precautions when exercising in the heat.
Another set of factors to consider when you are exercising is the intensity and duration. If you are exercising for an hour or more at a moderate or higher level of intensity, then you will need to replace electrolytes that are lost. However, when it is hot, electrolyte loss may happen at a faster rate. Many people turn to sports drinks to replace electrolytes. This is only necessary if you have engaged in an hour or more of moderate to high intensity exercise.
Tips for Staying Hydrated for a Workout
- Drink 16 ounces of water two hours before a workout.
- Drink water every 15 minutes as you are exercising.
- Carry a reusable water bottle so you never have an excuse not to drink water.
- Wear appropriate clothing when it is hot such as lighter fabrics.
- Avoid too much caffeine because it will dehydrate you.
Healthy Recipes  by Chef Noche
Healthy Vegetable Lasagna
Vegetable lasagna is a great way to enjoy a delicious meal while obtaining some extra nutrients from the vegetables within the dish. For fresh produce, try a farmers market or in season vegetables.
By shopping at the local farmer's  market, you support the efforts of local farmers, and vegetables that are in season provide the highest amount of nutrients because you are utilizing them at their peak.
The recipe below calls for specific vegetables. You may choose to follow the recipe to perfection or trade one vegetable for another.
This will not change the recipe or nutrition a great deal, but it will give you some more variety nutrients and for your taste buds.
Ingredients:
3 tsp of olive oil
1 garlic clove, minced
1 medium onion, chopped
1 1/2 cups of fresh mushrooms, sliced
1 medium green bell pepper, chopped
1 medium carrot, diced
1 medium zucchini, diced
1 medium yellow squash, diced
28 ounce can of crushed tomatoes
2 tbsp of tomato paste
1 tsp oregano
1/2 tsp of basil
1 cup of loosely packed spinach salad leaves
16 ounce container of fat free ricotta cheese
8 ounces of lasagna noodles, the no-cook kind
1 cup low fat mozzarella cheese, shredded
Directions:
- Preheat the oven to 375 degrees while you are preparing the lasagna for baking.
- Heat the olive oil in a sauce pan and add the garlic. After you have sautéed the garlic for 1-2 minutes, add all of the vegetables except for the spinach.
- Sauté the vegetables until they are a soft consistency.
- Next add crushed tomatoes, tomato paste and seasonings. Once the combination of the vegetables and sauce has come to a boil, then simmer for 7-8 minutes.
- Stir in the spinach now because it does not take as long to cook as the other ingredients.
- Layer the ingredients into an 11 by 7 inch baking dish coated with non-stick cooking spray. Start with a layer of the sauce, then a layer of noodles and finish with half the ricotta. Repeat this for the second layer. The third layer is noodles, followed by sauce and then top with the shredded mozzarella.
- Bake in the oven for 30 minutes.
Nutritional Information:
Calories - 303
Fat Calories - 37
Fat - 4.1 g
Saturated Fat - 1.5 g
Cholesterol - 42 mg
Sodium - 461 mg
Carbohydrates - 50.6 g
Protein - 15.8 g
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