Rock Talk

Expert Advice on Hydrating for Summer Workouts

Last updated on November 6, 2019 at 11:55 am

With summer in full swing, it’s important to stay hydrated when high temps and high humidity are here to stay.

While sweat is your body’s way of cooling itself off, you dehydrate more easily in the summer because you could be sweating just walking from the car, before you even get to the gym. Here are some tips for hydrating for summer workouts to keep you energized on hot days so you can tackle your workout and still be ready to hit the beach.

Stay Hydrated and Conquer Your Summer Workout

Sipping water during your workout, while staying hydrating all day long, will help to replenish the fluids lost. But if you are working out for more than an hour, or find yourself more dehydrated than usual in the summer, it is smart to also hydrate with electrolytes to replace the minerals lost from sweating.

Sports drinks are a great to replenish electrolytes while working out, but be careful of over-consuming. If you are not working out, you should stick to hydrating with water, as many sports drinks can be high in sugar and sodium. Coconut water is a more natural alternative for staying hydrated.

Water-dense fruits and veggies will help with your hydration efforts whether you’re at the office or on the beach, while also being a great snack and a healthy choice. Carry along bananas or dates for an electrolyte substitute, both which are high in potassium, or snack on watermelon or celery. While they don’t replace a serving of water, they are better alternatives than snacking on salty pretzels or chips.

Want to keep track of your hydration efforts? Pay close attention to your muscles. Dehydration can cause increased muscle fatigue since muscle tissue contains more than 75 percent water. If your muscles are feeling weak, tired and sore, it’s a sign you need extra hydration; also try to avoid getting to that point! If you are mid-workout grab some water and rest before continuing. Another trick is to pinch the skin on the back of your hand. Gently pull skin up and hold for a few seconds before letting go. If the skin does not immediately return to normal, chances are you dehydrated.

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