6 Tips to Stay Hydrated While You Exercise This Summer

6 Tips to Stay Hydrated While You Exercise This Summer

It is finally summer time! Unfortunately, summer comes along with hot and humid conditions that can have a terrible effect on your body if you have not properly hydrated and with the extreme Humid conditions and heat it gets difficult and uncomfortable to exercise. 

It is important to consider the effects that the sun and warmer temperatures can have on your body and your performance, and to be sure to get appropriate hydration.

Female drinking a fresh water from bottle.

Here are six helpful tips to keep you hydrated and healthy as you exercise outdoors this summer.

  1. Carry water with you during your workout. Not only should you drink water in the few hours leading up to your workout, but you need to be drinking water during the workout as well. It is recommended to drink a cup of fluid every 15 minutes during your exercise session.
  2. Replace the fluid that you have lost. A good rule of thumb is to drink two cups of fluid for every pound that you lost due to water loss during the activity. If you have weight-loss goals, don’t be fooled into thinking that the weight you lost during the workout is a good thing. It is just water weight.
  3. Avoid exercising outdoors during the hottest hours of the day (generally between 10 a.m. and 5 p.m.). This will make for a more comfortable training session and decrease your likelihood of becoming dehydrated.
  4. Recognize if you are dehydrated. There are many symptoms that determine if you are becoming dehydrated, including feeling thirsty, tired, or dizzy; and having a headache; to name a few. If you start to experience these side effects, you must rehydrate yourself before the situation becomes a medical emergency. Do not try to continue exercise if you feel you are becoming dehydrated!
  5. Be aware of hyponatremia! This occurs when you are consuming more fluid than you need during an activity, resulting in a low level of sodium in the bloodstream. Consuming a sports beverage rather than water during endurance activities can be beneficial to you if you experience this.
  6. Your water requirement may go up if you sweat a lot during the work out session. If you indulge in outdoor sports, you need to drink more water to stay hydrated. Ensure that the water that you drink is safe for consumption. Carry a bottle of water with you to ensure that you don’t fall sick or get water-borne diseases.
Female drinking a fresh water from bottle.

10 keys to Proper Hydration

Proper hydration isn’t a summer specific conversation; it’s a year-round commitment because consuming enough fluids is vital for maintaining every function of our bodies — from our brain to our muscles and organs, including our skin and heart.

In fact, water makes up roughly 65% of our bodyweight. The good news is there are more ways to stay hydrated than drinking the standard recommendation of 3 litres of water a day.

Here, 10 keys to ensure proper hydration:

  1. THIRST ISN’T THE ONLY SIGN OF DEHYDRATION

By the time you’re thirsty, you’re already mildly dehydrated. Beyond thirst, the color of your urine offers insight into your level of dehydration — the darker it is, the more dehydrated you are. Sticking to a hydration schedule is a good idea for all.

  • HUNGER IS A COMMON SIGN OF DEHYDRATION

If you’re watching your weight, common advice is to drink a glass of water if you’re feeling hungry to see if you were simply dehydrated. Also, the more water you drink, the less room you have for consuming calories. Carry a water bottle with you during the day and keep a glass of water on your nightstand when you sleep so you have easy access to around-the-clock hydration.

  • STAYING HYDRATED IS IMPORTANT ON MANY LEVELS

On top of helping manage your appetite, staying hydrated keeps your body functioning efficiently. By avoiding dehydration, you can keep your energy levels up and regulate your mood. Also, when exercising, water helps keep muscles cool by circulating heat and also through sweat.

  • WATER ISN’T THE ONLY THIRST QUENCHER

Fortunately, there are options beyond water to keep us hydrated. Beyond regular water, you can also naturally infuse water (with fruits) or try coconut water, green tea and even coffee.

  • FOOD CONTAINS WATER, TOO

In fact, 20% of our daily fluid intake comes from food. Think: water-rich fruits and vegetables like cucumbers, strawberries and, of course, watermelon. Also, soups and smoothies pack in the fluids.

  • GOOD PERFORMANCE REQUIRES HYDRATION

When hydration levels are low, performance suffers. Just a 2–3% level of dehydration results in reduced endurance and power. The way you hydrate before, during and after a workout can make or break your performance.

  • SOMETIMES WATER ISN’T ENOUGH

Water alone isn’t always sufficient, especially during hectic activity. One needs to replenish your electrolytes to get enough sodium, which is an element of hydration.

  • STAYING HYDRATED AIDS WEIGHT LOSS

A study showed the more water you drink, the fewer calories you consume. Also, drinking water has been shown to boost your metabolism. While water is an obvious choice, green tea, and even coffee are drinks that can help weight-loss efforts.

  • TRY TRACKING YOUR HYDRATION

We know how important hydration is, so how exactly do we go about creating a healthy lifestyle habit? Some suggest tracking your hydration as you do food. Not only does it keep you accountable, it can highlight your patterns and the times you’re typically prone to falling short.

  • RESTRAIN OF DRINKING TOO MUCH WATER

Since most people struggle to drink enough water, the concern around drinking too much water seems unfounded, but it can happen leading to a condition called hyponatremia.

Also you should not be consuming 3 litres of water at once. The primary concern with drinking too much water  and at once revolves around low sodium levels, which is where electrolytes come in to play as this is more common in endurance athletes.

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