YMCA Healthy Living Magazine, powered by n4 food and health YMCA SUMMER 2020 | Page 10

SIMONE AUSTIN, APD
Simone Austin is an Advanced Sports Dietitian who has worked with elite athletes for
the last 25 years. She is the dietitian for Hawthorn Football Club, President of Sports
Dietitians Australia, and a media spokesperson for the Dietitians Association of
Australia. Simone published her book, “Eat Like An Athlete” in February this year. You
can find out more via simoneaustin.com and follow her on Instagram @simone_austin
KEEPING ACTIVE AND
HYDRATED IN SUMMER
Sports Dietitian Simone Austin provides her top five tips for hydration in the heat.
t’s all too easy to want to lock ourselves inside with
the air conditioner on, rather than venturing out on
hot days. However, if you take note of these tips,
you can safely keep up your hydration and exercise routine
throughout summer. 
I
1. Hydrate before, during and after you exercise  
Hydrating before exercise is essential, as you are unlikely to
drink enough when you are exercising in the heat. Starting
out well-hydrated will help minimise and delay the inevitable
fluid deficit.
Keep up your fluid intake during exercise, but remember that
slow and steady wins the race. Your body also continues to
sweat for some time after exercise, so it’s important to
hydrate post-exercise too.
2. Vary how much you drink depending on your
individual needs 
Some people have high sweat rates and will need to drink
twice as much others. One person may lose 700ml per hour
and another person 1.5 litres per hour!
If you are exercising at a moderate to lower intensity, your
thirst is generally a good indicator of your fluid needs.
Another clue is the colour of your urine – light, straw-coloured
urine indicates good hydration.
3. During heavy exercise, replace weight lost
during the session 
Weight loss during exercise is fluid loss, not body fat. So
weighing yourself before and after exercise will help you track
your hydration status. You should aim to drink the same
amount of fluid (in litres) as you lost in weight (in kilograms),
and even up to fifty percent more if you are going to be
backing up with another session within 24 hours.  
4. It doesn’t always have to be H 2 O
Most of the time water is sufficient; however, when it’s very
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YMCA HEALTHY LIVING MAGAZINE SUMMER 2020
hot or if you’re exercising heavily, you may need to drink fluid
with electrolytes (salts) and sugars as well.
Sports drinks contain electrolytes, but also around 6-7%
sugar. These are generally only necessary for long and
intense sessions (over ninety minutes). You can also get fluid,
energy and electrolytes via foods that are high in water
content – such as fruit, vegetables, milk and yoghurt.
5. Take breaks and listen to your body 
You will feel more fatigued in the heat, so don’t push yourself
if you feel something is wrong. If you experience dizziness,
loss of concentration or confusion, stop and seek assistance. 
Exercise earlier in the morning or later in the evening, when
it’s cooler. Wear a hat, stay in the shade, and remember that
you do still sweat in the pool, you just don’t notice it!