Summertime brings more opportunities for being outdoors, but it also increases the risk of dehydration due to excessive sweating and higher temperatures.
Staying properly hydrated is crucial for maintaining performance and overall well-being during the summer. In this blog, we will discuss three essential tips to help you stay hydrated and make the most of your summer. This is particularly important when exercising, whether that be a sport where you obviously sweat a lot such as running or a less obvious activity such as gardening or golf.
Drink Water Before, During, and After Exercising Outside
Hydration needs to begin even before you start. Drink an adequate amount of water at least 30 minutes before exercising to ensure your body starts in a hydrated state.
During your workout, sip water regularly to replenish fluids lost through sweat. Aim for about half a pint (250ml) of water every 30 minutes if you are exercising hard. After the workout, continue hydrating to recover from any fluid loss.
Remember, thirst is not always an accurate indicator of hydration - in fact you don't feel thirsty until you are already dehydrated! So make a conscious effort to drink water consistently.
Opt for Electrolyte-Rich Drinks
When you sweat, you lose not only water but also essential electrolytes like sodium, potassium, and magnesium. To replenish these electrolytes, consider consuming drinks specifically designed to provide hydration and electrolyte balance. Alternatively you can make a consious effot to eat foods rich in electrolytes (for example olives and salted nuts for sodium, bananas for potassium and spinach for magnesium).
Electrolyte-rich sports drinks or coconut water can help restore the electrolyte levels in your body. However, be mindful of the high sugar content in some sports drinks and choose options with lower sugar or natural alternatives when possible.
Plan Your Workout Timing
Timing your workouts strategically can help mitigate the risk of dehydration. Avoid exercising during the hottest parts of the day, usually between 10 a.m. and 4 p.m.
Opt for early mornings or evenings when the temperature is lower, and the sun is not as intense. This approach allows you to minimize exposure to extreme heat, reducing the risk of dehydration and heat-related illnesses.
Additionally, consider exercising in shaded areas or near bodies of water to keep yourself cooler and more comfortable during workouts.
Staying hydrated during summer workouts is essential for maintaining optimal performance and preventing dehydration-related complications.
By following these essential tips—drinking water before, during, and after workouts, opting for electrolyte-rich drinks and foods, and planning your workout timing—you can ensure that you remain properly hydrated and enjoy a safe and successful summer in the sun.
Remember, staying hydrated is a key ingredient to staying fit and healthy in the summer months.
