Summer Hydration – Keeping Your Cool
As the mercury rises, do you typically have trouble keeping your cool during exercise? Heat exhaustion is a real concern during the summer months, especially in the South, where the heat index can push well above 100° Fahrenheit, plus humidity. Don’t sweat it; there are ways to protect yourself through summer hydration and still get a great workout and have fun.
Summer Hydration Tips
Ignoring symptoms can lead to heat stroke, which is much more severe and requires medical treatment. One of the most important things you can do is to stay hydrated. If you’re an evening exerciser, make sure to drink fluid, especially water, throughout the day, not just during your workout. If you’re a morning person, drinking enough the night before is critical. Limit alcoholic beverages, which may contribute to dehydration. Eat colorful and water rich foods to add a boost of hydration. The American College of Sports Medicine (ACSM) recommends drinking:
How do you know if you’re getting enough fluid? Urine should be the color of lemonade or lighter. You might also weigh yourself before and after a workout to see how much fluid you lose. For every pound lighter you are after exercise, you’ve lost approximately 20 – 24 ounces of fluid and this is weight that needs to be replaced.
While hydration is the top concern, there are other steps you can take to prevent heat-related illness.
More Summer Hydration Tips
These are general summer hydration tips to preventing heat-related illness, but remember that each individual is different. Don’t try to keep up with exercise buddies who may be more tolerant to the heat than you are. Use your head and stay cool!
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