Staying hydrated during summer workouts
Staying hydrated is important year around whether you are working out or not.
However, many people forget that hydration is particularly important when you are working out. And it is even more so during summer workouts.
Why Hydration Is Important?
Hydration means your body has enough fluid, water, to function optimally. When you're properly hydrated, toxins are removed from your body. This is key for exercise because when you workout you build up toxins in your muscles. This is natural but you need to be hydrated to eliminate the waste.
Hydration also keeps your joints and ligaments lubricated. Imagine trying to run or cycle if your joints and tendons are locking up. Painful!
Proper hydration also means you're able to sweat and cool your body. Sweating is our body's natural cooling system. As the water on our skin evaporates, it takes heat with it. If you can't sweat, you can and will overheat. Heat exhaustion can kill.
Is water enough?
There's definitely a huge market for sports drinks but there's some debate to whether they're always necessary. High in calories a sports drink can often offset some of the work you've done during your workout. However, most sports drinks also contain electrolytes. Electrolytes are minerals and chemical compounds like sodium, potassium, calcium, and magnesium that are necessary for your body to function properly.
The drawback to drinking only water is that you lose electrolytes when you sweat but water alone doesn't replace them. Sports drinks do.
Signs of dehydration
There's a saying about hydration that says, "If you're thirsty, it's already too late." Meaning if you're thirsty, you're already dehydrated. That being said, there are some other very strong signals that you need to get something to drink. They include:
- Loss of appetite
- Fatigue
- Dizziness
Additionally, if your urine is dark in color you know it's time to drink more. And if dehydration progresses then you may experience:
- Increased heart rate
- Increased breathing/panting
- Decreased sweating
- Decreased urination
- Increased body temperature
- Muscle cramping
- Headache
- Nausea
Tips to stay hydrated
If you're exercising for more than an hour or if it's particularly hot outside, then replace water with a sports drink during and after exercise.
Drink 16 to 20 fluid ounces a few hours before you work out so you start your exercise program hydrated.
Drink another glass of water right before you head outside for your workout.
While you're working out, consider setting a timer to give you a ten minute warning. Every ten minutes drink a few ounces of water or sports drink. If you feel yourself getting thirsty, meaning your mouth is getting dry, then you're falling behind. Drink more and drink more often.
Once your workout is finished, drink another glass of water. Twenty to thirty minutes later, drink another glass of water. If you start feeling sleepy or any of the symptoms listed above, grab a sports drink.
Hydration is critical to your overall health. And staying on top of your hydration during summer exercise is incredibly important. Your life can depend on it.