TIPS TO STAY HYDRATED IN THE SUMMER
Whether you’re exercising indoors or outdoors, hydration becomes increasingly important during the hot summer months because you lose extra fluids through perspiration. At this time, not only are you at higher risk for heat stroke and exhaustion, but your body is also prone to dehydration if you’re not educated and practicing good habits. Here are some tips to stay safe while exercising during the summer:
1) 1 oz of Water For Every 1 Minute of Exercise. It’s recommended to drink 40 ounces of water for 40 minutes of cardiovascular exercise. The best way to approach this is to drink 8 ounces of water 30 minutes prior to exercising, 24 ounces during your training and another 8 ounces within 30 minutes following your sweat session. *It’s okay to get up during class and re-fill your water bottle if you need to… and I will be paying a lot more attention to how full your glasses are so that I can also help you out with proper hydration.
2) Replenish Your Electrolytes! Electrolytes are the minerals that carry out the chemical reactions that the body requires to function. Your electrolytes can become very diluted if you’re only drinking pure water before and after vigorous exercise. Water is actually only half of the equation in staying hydrated and you are more prone to dehydration in very hot climates. Insufficient electrolytes or an imbalance can cause
Can be fatal in severe cases
So make sure to consume sports drinks, fruit or vegetable juices and/or replenish your sodium and potassium with supplements!
3) Be Consistent With Your Hydration. Staying hydrated is a never-ending task, so plan your fluids and set alarms if necessary. Be sure to avoid procrastination in this case because drinking water right before exercise (if you haven’t been hydrating) won’t help you much – trust me!
