The Art of Sweating - Part 3: Replenishment
In this three part series we will discuss the art of sweating:
Part 1: Hydration
Part 2: The Benefits of Sweating
Part 3: Replenishment
It’s important to replenish water and electrolytes that the body loses while sweating in Hot Yoga.
Part 3: Replenishment
Hot Yoga, like any physical activity, can deplete your body’s water and electrolytes through sweat. If you are not hydrating and replenishing properly dehydration could occur. This means that your body is losing more fluids than it is taking in and will not be able to function properly.
Watch out for these signs of dehydration:
Headache
Fatigue
Weakness
Muscle cramps
Dry mouth and lips
Dizziness and lightheadedness
Confusion
Reduced urination frequency
Little or no urine
Dark-colored urine
The best thing to replace fluid loss is to drink water, but that is only half the battle.
Photo by Vlada Karpovich from Pexels
It is important to hydrate before and during class but it is also important to replenish your body after class. The best thing to replace fluid loss is to drink water, but that is only half the battle. As you sweat, you also deplete the electrolytes your body uses. Proper balance of electrolytes in your body are essential to the healthy operation of all bodily functions such as; blood pressure, nerve and muscle function, oxygen delivery, heart function, fluid balance, and more.
Electrolyte deficiency can cause a number of problems, including but not limited to:
Muscle cramps
Weakness
Heart arrhythmia
Paralysis
Cardiac arrest
When you sweat you lose sodium, chloride, potassium, calcium, magnesium, and other electrolytes. Sodium and potassium are the most important in regulating the body's fluid, but it is important to replenish all electrolytes lost. The best way to do this is through diet. By maintaining a healthy diet your electrolytes will naturally be replenished. If you consistently perform physical activities, such as Hot Yoga, that deplete fluids and electrolytes through sweat, you may want your diet to include foods that are higher in electrolytes.
Avocados are a healthy way to replenish electrolytes.
Photo by ready made from Pexels
Some great foods that are higher in electrolytes are:
Fruits
Dairy
White meat and poultry
Watermelon
Avocado
100% fruit juice
Coconut water
Cheese
Bananas
Electrolyte infused water
Sports drinks infused with electrolytes are a quick way to replenish the body, but also are designed for intense resource depletion. Many of these drinks also contain a large amount of sugar. This is good for athletes that are excessively depleting their body’s resources and also need fuel to help push the body through extreme physical activity. In this case, sugar is important because, as a carbohydrate, it acts as a fuel source and it is also used to transport sodium and glucose through the body. Most people do not exert themselves to a point where an energy drink is needed and the extra sugars in most energy drinks are more than the body needs.
Proper diet, hydration, and replenishment is more than adequate for most individuals. The important thing is to know what your body needs and make the necessary before and after class routines to stay healthy. As always, consult with your doctor about your physical activities, health, and diet to make sure you are living your best and healthiest life.
Thrive Refresh And Replenish Drink