HOW TO HYDRATE FOR THE SUMMER
It’s technically not summer yet, but it’s already been exceptionally hot, and temperatures are only expected to climb higher. With the intense heat comes an increased risk of dehydration and heat stroke. It's crucial to stay hydrated to keep your body functioning properly. In this blog post, we’ll cover why we sweat and share essential tips on how to stay hydrated during the hottest months of the year!
Why do we sweat?
Sweat is the body’s natural air conditioner. Our bodies heat up when we are out in the sun and when we exercise. We sweat in response to the heat. As the water evaporates off our skin, our body temperature drops.
Humidity interferes with the sweating process. The “sticky air” doesn’t allow sweat to evaporate as efficiently. So your body temperature is more likely to rise quickly on a humid day.
How do we prevent losing too much sweat and becoming dehydrated? Let’s look at that issue next.
Preventing dehydration
We can help prevent dehydration by taking several precautions before we even go out into the heat or start to exercise. These include:
Exercising during the cooler parts of the day, like early morning or late evening after the sun starts to set
Drinking water before we exercise: 2 cups about 2 hours before you exercise, then another 8 oz cup about 20 minutes before exercise.
Wearing light-colored clothes that don’t absorb heat as well.
Wearing exercise clothing that permits sweating and doesn’t “hold on” to sweat.
Wearing sunscreen! Apply at least two tablespoons every two hours. Damaged skin loses water more easily.
Avoiding a lot of caffeinated beverages pre-workout. Caffeine makes us urinate more, so you’ll start out with an “emptier tank”.
Hydration while working out
Here are tips to maintain hydration while working out.
Drink about 8 ounces of water every 20 minutes
Drink water for the first hour of exercise
After the first hour, drink a sports beverage. Pick one with less sugar.
The Role of Electrolytes
When we sweat, we lose water and essential electrolytes like sodium, potassium, and magnesium. These electrolytes are crucial for muscle function, nerve function, and maintaining fluid balance. Here are some ways to replenish them:
Include foods rich in electrolytes in your diet, such as bananas, oranges, and leafy greens.
Consider an electrolyte drink or tablet, especially for workouts lasting longer than an hour.
Avoid drinks with high sugar content, as they can lead to a quick spike and subsequent crash in energy levels.
Hydration while Camping and Outdoor Activities
Staying hydrated during camping trips and other outdoor activities is vital for maintaining energy and overall health. Here are some tips to keep you hydrated while enjoying the great outdoors:
Carry enough water: Ensure you have sufficient water supplies. Use hydration packs or portable water bottles.
Water purification: Bring water purification tablets or a portable water filter to make any natural water sources safe to drink.
Drink regularly: Don’t wait until you’re thirsty to drink. Sip water consistently throughout the day.
Monitor your urine color: Pale yellow urine typically indicates proper hydration, while dark yellow can be a sign of dehydration.
Eat water-rich foods: Include fruits and vegetables like cucumbers, watermelon, and oranges in your meals to increase your water intake.
Avoid alcohol: Alcohol can dehydrate you, so it’s best to limit consumption when you’re outdoors in the heat.
Cool down in the shade: Take regular breaks in shaded areas to help your body stay cool and reduce sweating.
Hydration after working out
What do you do once your workout is done? Drink at least 8 ounces of water within 30 minutes.
If you really want to know exactly how much water to replace, weigh yourself before and after a workout. Drink 16 ounces of water for every pound of weight loss.
Signs of dehydration
If you lose too much water while working out or spending time in the heat, you can become dehydrated. With dehydration, your body is not getting enough fluids to replace your losses.
Signs of dehydration include:
Excess thirst or dry mouth
Dizziness
Feeling lightheaded
Muscle cramps
Elevated heart rate
Lack of sweating.
If you start to feel any symptoms of dehydration, stop exercising immediately and get out of the heat. Seek medical attention as soon as possible.
Stay safe and hydrated!
We hope these tips help you have a safe and active summer season. Remember, hydration is key to maintaining your health and performance.
At the Pittsburgh Fitness Project, we offer an exercise recovery lounge equipped with saunas, massage therapists, compression sleeves, massage chairs, and more. Our facilities are designed to help you recover better and stay in peak condition. Contact us at info@pittsburghfitnessproject.com to learn how our recovery lounge can support your fitness journey and help you beat the heat this summer!