Nutrition & Hydration: transitioning from cool temps to warmer temps

Get ready for summer training with tips from Coach Kendra!

Coach’s Corner – Episode 08

Coach Kendra Kitson of Tri IQ, hydration and nutrition strategies for training in heat, with emphasis on electrolyte and carbohydrate intake.

• Hydration and Physiological Impact
  Heat stress increases fluid needs and cardiac demand. Proper preparation requires drinking 12 to 16 ounces of fluid every 2 to 3 hours before exercise starts.

• Fueling During Exercise
  Athletes should replace 800 to 1,500 milligrams of sodium hourly paired with carbohydrates. Limiting intake to 1 liter of fluid per hour prevents gastric distress during training.

• Recovery and Nutrition Needs
  Effective recovery involves consuming fluids, carbohydrates, and 20 to 30 grams of protein within 3 hours post-exercise. This combination supports glycogen restoration and muscle synthesis.

Watch the full Coach’s Corner episode by clicking the link below