Here are 6 Tips to Stay Hydrated…Especially During The Summer.
Summertime often means trips to the beach or local pool, outdoor concerts, and BBQs. While having fun outside, it’s important that you stay hydrated and this is something you are likely already aware of. However, hydration is important whether you’re out in the summer heat or working out at the gym.
When you’re dehydrated, your body doesn’t have enough fluid and electrolytes to work properly. Electrolytes are minerals in your body like sodium, calcium, and potassium. They’re found in the foods you eat and the fluids you drink.
Around 60% of your body is made up of water. It’s essential for virtually every function in your body.
That’s why even mild dehydration can have a huge impact on your performance. Studies suggest losing as little as 1-2% of your body weight in water can lead to:
- Reduced speed and strength
- Reduced agility and reaction time
- Decreased focus and mental sharpness
- Increased risk for injury
- Faster time to fatigue
To avoid dehydration, it’s important to drink water throughout the day and replace water and electrolytes lost through sweat. Hydration is crucial in fitness because it plays a critical role in maintaining optimal physical performance, preventing injury, and aiding in post-workout recovery.
During exercise, the body loses fluids through sweat, and if these fluids are not replenished, it can lead to dehydration. Even mild dehydration can impair physical performance, causing fatigue, cramping, and reduced endurance. Therefore, maintaining proper hydration during exercise is essential for maximizing performance and preventing injury.
Furthermore, staying hydrated can also help regulate body temperature and prevent overheating during exercise, which is especially important in hot and humid environments.
The good news is that you have more options than just drinking plain water to stay hydrated this summer. Here are 6 tips to help you stay hydrated during your workouts:
1. Drink water before, during, and after your workout:
It is important to stay hydrated throughout your workout. Drink water before your workout to ensure that you start off hydrated. During your workout, take frequent water breaks to stay hydrated. After your workout, continue to drink water to replace fluids lost during exercise.
2. Carry a water bottle with you:
Bring a water bottle with you to your workout and sip on it frequently throughout your exercise routine. This will make it easier to stay hydrated without having to go out of your way to find water. Find a bottle that you love!
3. Monitor your urine color:
Check your urine color before and after your workout. Although it may seem weird to consider, if your urine is dark yellow or amber, it could be a sign that you’re dehydrated. If it’s pale yellow or clear, you’re likely maintaining good hydration.
4. Consider sports drinks:
If you’re exercising for longer than an hour or you’re doing high-intensity workouts, you may want to consider a sports drink. These drinks can help replenish electrolytes lost through sweat, which can help you stay hydrated.
5. Avoid alcohol, sugary drinks, and/or caffeine:
Funny fact—some liquids work against hydration! Drinks like coffee, sugary sodas, beer, wine and hard liquor, lemonade, sweet tea, energy drinks, smoothies, and flavored milk are all culprits. They may be loaded with sugar, sodium, and other ingredients that remove water from your tissues. Consider swapping some of these out daily or rehydrating with more water for each dehydrating drink you consume.
6. Eat foods with high water content:
Eating foods with high water content, such as watermelon, cucumbers, and strawberries, can also help keep you hydrated. Remember, staying hydrated is crucial for your body to perform at its optimal best and you should remember to grab that water bottle every time you head out in the summer heat, or hit the gym!