Summer is here, and so is the heat! The hotter it is and the more you exercise, the more likely you are to get dehydrated. That means staying hydrated in the summer is more important than ever.
You already know that you need to drink lots of water when exercising, but the necessity is two-fold during the summer, when you’re likely to sweat more when exercising outside and in general. However, drinking enough water every day is difficult enough as it is. How do you stay hydrated during the summer when you’re also someone who exercises a lot?
First, understand WHY hydration is so important. When you exercise and don’t stay hydrated, your ability to exercise is compromised and your body gets tired more quickly. As you lose fluid in your body through sweat, your heart rate increases exponentially. Sweat is also how your body cools itself, so without ample water you’re very likely to overheat.
Pre- and Post- Workout Water
There are certain rules that are suggested to be followed, like drinking three cups of water before and after your workout. But who actually measures out their water into cup-sized rations?
A good way to make sure you get the water you need is to either buy bottled water or a self-filled water bottle in comparable size. Drink one water bottle or a full self-filled water bottle serving before you allow yourself to workout. Afterwards, drink another bottled water or the same amount of water that you initially filled your own water bottle up with before you get out of your workout clothes.
Eat Your Fruit
Most fruits have a very high water content value. They aren’t called juicy for no reason! When you bite into a pear or apple, the moisture you feel inside is the water naturally contained within the fruit itself.
It can be tiring to have to drink glass after glass of water every day, but you have other options. Fruits like kiwis, berries and watermelon all have high water concentrations that can’t replace your entire day’s water needs, but they can supplement them. Other fruits with a high water concentration include grapefruits (and other citrus options), plums and cantaloupe.
Start Eating More Soup
It’s a pain to have to eat hot soup when it’s already so hot outside, but trust me — soup is a great way to stay hydrated. Cold soups are also a great option if you want to go with a dinner option that’s cooler than steaming broth.
Unlike water, broths and soups come pre-packed with nutrient value, include sodium that can help stabilize your levels in moderation. Depending on the soup ingredients, you’re also getting those added nutrients as well.
Dress Up Your Water
Finally, you don’t have to drink straight water all day long. Using lemonade or tea mixers in moderation can add some variety to your daily drinking while still giving you a lot of water that you need for exercising and hydration. For added health benefits, look for drink mixers that don’t contain calories or artificial sweeteners.