Not Enough H2O…


Hi ,

Hope you had a good weekend.

The two good looking fellas you see above are myself and Ray Ladyman who completed the 5th Tamdown Triathlon last week.

A fantastic family event that raised £45,000 for charity.

I learnt the value in ‘not over doing it’ this weekend.

Triathlon Friday, Kettlebells and Nordic Walk Saturday and KB Sport Team training Sunday.

A bit too much sunshine and not enough of the right sort of fluids.

That was the tipping point and I didn’t feel great Monday morning.

We all make mistakes!

For me, the biggest problem I have is staying hydrated and maintaining my body’s electrolytes and salt.

Once you’ve lost it, it’s difficult to get it back especially cycling.

When you sweat, your body loses not only water, but electrolytes and salt too.

The delicate balance of water and electrolytes is crucial.  A bit like a cordial drink.

It could be too strong or too dilute.

If you get it wrong one of the most common symptoms is cramp.

Other symptoms can be light-headedness and nausea.

In extreme cases it can lead to kidney failure and death.

However, if you drink too much water without replenishing your electrolytes, you can experience ‘hyponatremia.’

This can also lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.

So what’s the answer?

If you sweat a lot, a top cyclist friend of mine said they drink every 10 minutes.

If you’re getting thirsty, it’s too late, you’re already dehydrated.

Electrolyte supplements are good. I use  ‘Zeros’ but if you don’t have them to hand just adding a just some lemon juice, fresh mint and a pinch of sea salt to your water can be enough.

The kids are off school and driving me nuts so I’m off to start a water fight then plan tonights HIIT session at 8pm.

Have a nice evening.


About the Author Russell Pearcy

Russell Pearcy has been working as a health and fitness coach for over 25 years helping men and women who feel tired and washed up get back in shape. Russell has also draws upon his experience as an Ironman triathlete to help coach others through this life changing transformation.