As sailors get back on the water, we decided to write something about how to play it safe when out summer sailing in the sun and heat. This article covers a few points that will help you have more fun and overcome the elements.
As temperatures rise, our body kicks into cooling mode. A critical skill to develop is having the discipline to stay hydrated. One of the most significant factors of heat-related issues is lack of hydration.
Beware of the myth that cold water is better for our bodies. Our core body temperature can range anywhere between 97-100 degrees Fahrenheit. We are like a big walking furnace; when you introduce cold water to fire, it starts to extinguish it. When the fire dies, everything moves slower and cannot function efficiently.
Consider this analogy. If you’ve been sitting beside a heater indoors and step outside, do you move efficiently?
No, you shiver, which is the body’s way of trying to create heat. If your body has to use energy to compensate for temperature fluctuations caused by cold water consumption, how can it perform an optimal level?
The best advice is to drink warm water rather than cold. Toss in a slice of lemon or lime to aid in electrolyte management. Keep in mind that it takes roughly 24 hours to hydrate for your time outdoors.
Drink today for tomorrow is what I always told my sail instructors. For more on hydration when summer sailing, take a look at Sailfit.com’s page: https://sailfit.com/images/docs/32-cold-water.pdf.
Review this link for reasons to drink water with lime or lemon: https://sailfit.com/images/docs/thirsty22.pdf.
Nutrition Notes…
We’ve noticed at regattas and sail competitions that sailors bring extra food on the boat with them. Oranges, tangelos, and bananas are excellent for maintaining energy stores.
A benefit of citrus fruits intake is that they’re a better electrolyte source than most sports drinks.
Sailors should be especially aware of Red#40, which is believed to hinder athletic performance and create lethargy.
Granola and trail mix provides quick energy with no crash for sailors. Both are easy to eat, are don’t spoil if appropriately stored in a dry bag.
Sun protection is another essential consideration while summer sailing.
Tech shirts have come a long way in the past few years with fabric upgrades and UPF protection. Look for lighter colors, and don’t be afraid of getting wet, it helps activate the shirt’s protective features.
Here’s one we recommend: https://optistuff.com/product/team-mclaughlin-world-champion-tech-shirt/.
Buffs are a useful way to keep the sun off your face and ears. Made from a polyester fabric, they pull sweat away from the skin.
Check out this buff in our store: https://optistuff.com/product/mclaughlin-branded-buffs/. The beautiful thing about a buff is that they can replace a hat and don’t get blown overboard.
I want to say thank you to my friends Kurt and Meka Taulbee at SailFit.com for letting us use some of their content in this article! #sailfit @sailfit
John Krystyniak
Every sailor wants to have an edge when it comes time to compete, and now you know how to get it.