Fuel for a hot day of exercising

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Hey everyone! I need advice on how to fuel and prepare myself for exercising on a really hot summer day. I do drum corps on the weekends and this weekend is supposed to be 97 degrees. We exercise really hard and sweat really hard.

So my problem is we consume a lot of gaterade (and water of course) and it seems like it's A LOT of sugar. I come home every weekend up 4 pounds when I feel like I should be losing weight. How can I fuel my body without putting on weight and keep hydrated? We tried athletic salt tabs and it just made my ankles swell. I'm trying to lose 2 pounds a week. Thanks!

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  • sijomial
    sijomial Posts: 19,811 Member
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    Carby breakfast or lunch for fuel if your exercise is very long duration.

    Water and zero cal electrolyte tablets for hydration and electrolyte balance.
    Or Gatorade (and other sports drinks) are also available in diet versions.

    You do know that you aren't gaining 4lbs of fat I assume?
  • ArtsieSarah
    ArtsieSarah Posts: 129 Member
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    I'll definitely look into the zero cal electrolyte tablets! I'm hoping its muscle gain but I always lose the weight again throughout the week again. every weekend it yoyos so I just wanted to see if I could cut the sugar and get better results.
  • ponycyndi
    ponycyndi Posts: 858 Member
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    I use Propel packets. Sold next to the koolaid and Mio squeezees. No dye, no calories. Easy to transport, and I can pop one in my reusable water bottle any time I want.
  • sijomial
    sijomial Posts: 19,811 Member
    edited July 2016
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    I'll definitely look into the zero cal electrolyte tablets! I'm hoping its muscle gain but I always lose the weight again throughout the week again. every weekend it yoyos so I just wanted to see if I could cut the sugar and get better results.

    No definitely not muscle gain over a weekend! Rapid changes in weight are water related. You mentioned swollen ankles....
    If you are low carbing during the week then suddenly increasing carbs at the weekend could also add to temporary water retention.

    Look a lot longer term than day to day for results otherwise perfectly normal weight fluctuations will drive you mad.
  • dewd2
    dewd2 Posts: 2,445 Member
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    Gatorade. You need the carbs. Cut it with water.

    You shouldn't trying to lose while working out hard. Fuel your body and focus on eating in a deficit the rest of the week.
  • robertw486
    robertw486 Posts: 2,390 Member
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    I often gain water weight after workouts in the really hot stuff as well, even if I use the low or no calorie stuff, and regardless of whether I'm at maintenance or deficit calories. I see it as a good thing, and insurance that you are staying properly hydrated.

    Water weight is one of the major causes of weight fluctuation, but keep in mind that it's just water.