HOW TO HYDRATE FOR THE SUMMER
Summer officially starts on June 21st. But it’s already been pretty hot! We sweat a lot in the heat. Why? And how do we best replace that lost body water so we don’t get dehydrated? Let’s review how to hydrate for the summer as the hottest months of the year approach.
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.
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.
Contact us at info@pittsburghfitnessproject.com to learn about our exercise recovery lounge and how it can help you feel even better after working out!