As the temperature rises during hot summer days, it is essential to stay hydrated, especially during exercise. Hydration is crucial to maintain your body’s fluid balance and keep your temperature regulated. Here are some essential hydration tips to keep in mind during exercise on hot summer days:
- Start Hydrating Before You Exercise
It’s crucial to start hydrating before you exercise, especially during hot summer days. The American Council on Exercise recommends drinking 17-20 ounces of water two to three hours before exercise and 8 ounces of water 20-30 minutes before you begin exercising.
- Bring Water With You
It’s always a good idea to bring water with you while exercising, especially when it’s hot outside. If you’re exercising for more than an hour, you may want to consider bringing a sports drink with electrolytes to help replace the electrolytes you lose when you sweat.
- Take Frequent Breaks
Taking frequent breaks during exercise can help you stay hydrated by giving you an opportunity to drink water and cool down. If you’re exercising outdoors, find a shaded area to take a break and drink water.
- Wear Appropriate Clothing
Wearing lightweight, breathable clothing can help your body cool down and prevent dehydration. Avoid wearing dark-colored clothing, as it absorbs heat and can make you feel hotter.
- Monitor Your Fluid Intake
During exercise, it’s essential to monitor your fluid intake to ensure you’re staying hydrated. A good rule of thumb is to drink water every 15-20 minutes. You can also monitor your fluid intake by checking the color of your urine. If it’s pale yellow, you’re hydrated. If it’s dark yellow, you need to drink more water.
- Consider the Environment
When exercising in hot and humid environments, you may need to drink more water to stay hydrated. Be sure to adjust your fluid intake accordingly based on the conditions you’re exercising in.
In conclusion, staying hydrated during exercise on hot summer days is crucial to your overall health and well-being. Remember to start hydrating before you exercise, bring water with you, take frequent breaks, wear appropriate clothing, monitor your fluid intake, and consider the environment you’re exercising in. By following these tips, you can stay hydrated and safely enjoy your summer workouts.