Many athletes look forward to summer because of the warmer temperatures and longer days, but those factors also mean that ensuring proper hydration becomes even more crucial for performance and safety.
Consuming too little (or even too much) fluid during the day can be unhealthy. Here are a few tips for safe hydration during the summer heat.
1. Recognize the Symptoms of Dehydration
Feeling thirsty, tired or dizzy can be a sign that you’re not hydrated enough. You might also notice darkly colored urine or a headache. You should know your body and rehydrate before the situation becomes severe. There’s no shame in cutting a workout short if your body isn’t properly fueled for the workout.
2. Beat the Heat
If you exercise outside, try to schedule your activity for early mornings or later in the evening. In addition to avoiding the sun’s powerful rays, you’ll also be avoiding the sweltering heat that comes along with it. If it’s especially hot or you just want to switch up your workout, try exercising indoors. Air conditioning is your friend when temperatures soar above 90 degrees.
3. Plan Ahead
Instead of chugging water right before your workout, stay hydrated throughout the day to avoid uncomfortable cramps. It’s recommended to drink 15-20 oz of water within 1-2 hours of your workout. If you’re able, sip a drink every 15 minutes to replenish fluids you lose through sweat.
4. Electrolytes
Water is a great, zero-calorie way to hydrate your body, but remember that your body needs electrolytes, too. Hyponatremia is a dangerous condition that occurs when there’s not enough sodium in your bloodstream. Fluids with electrolytes are especially important if you’ll be exercising outdoors for more than an hour in the heat. Try coconut water, a sports drink, fruit-infused water, or even 1% milk.
5. It’s a Process
Just because you drink enough before and during your workout doesn’t mean your body won’t need additional hydration throughout the rest of your day. Thirst is generally an inaccurate way to detect dehydration, so monitoring your urine color can be helpful when determining if you’re hydrated enough. It should be a pale yellow color -- not too dark, but also not clear like water.
Summer might be the perfect time for you to get in shape and focus on fitness, but keeping your body hydrated is a necessary part of staying safe during your workouts.
