Stay Hydrated in the Heat
If you didn’t sweat very much during a workout, do you still need to drink water? Yes! Even if your workout moves indoors during the summer heat, drinking enough water is key for energy, performance, and recovery. If you are exercising outside, water is even more important. So, grab a bottle of water and refresh your memory on how to know if you are drinking enough.
Did you know that you have 2.6 million sweat glands working to keep your body cool? But they can’t do their job without your help! For the best exercise experience, make sure you are hydrated before you start. Sweat isn’t the only way that we become dehydrated; water is lost through breath as well. Signs of dehydration include increased thirst, fatigue, decreased urination, urine that is dark in color, headache, dry skin, and dizziness. Drink water throughout the day to keep your body in efficient operating order and make sure that when you are ready for exercise, your muscles are, too.
So how much water do you need? It depends. Dietary recommendations are for 8 to 10 eight-ounce glasses each day, but you may need more depending on your body and activity level. Another way to calculate water needs is to divide your body weight in half and drink that many ounces. If you’re thirsty, drink more!
When exercising, follow these recommendations for hydration:
- One to two hours before your workout, drink 15 to 20 ounces of water
- 15 minutes before you begin, drink between 8 and 10 ounces of water
- During your workout, drink another 8 ounces every 15 minutes
You may be tempted to guzzle down a sports drink after a challenging workout to replenish electrolytes lost through sweat. Skip the high sugar content of commercial sports drinks and replace necessary electrolytes with food! Yes, a bottle of water and a snack of high-potassium fruits like bananas, dates, raisins, or even avocado can be all you need. As a bonus, the fiber in the fruit will keep you full longer, too!
The summertime is a great time to enjoy the longer hours of daylight with activity. Sip water throughout the day, watch for signs of dehydration, and eat healthy potassium-rich fruits to ensure that as the temperature rises, you can rise to the challenge.
Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!
– HEATHER FUSELIER, CHWC, CFP, TTS
Health Advisor | Email Heather