Proper hydration is essential to ensure you don’t overheat and compromise your performance. Especially during hot summer months, staying cool and hydrated becomes even more critical. Here are some hydration hacks to keep you cool and on top of your fitness game:
- Hydrate before, during, and after: Aim for 16-20 ounces of water 2-3 hours before your workout. Sip 7-10 ounces of water every 15-20 minutes during exercise and replenish fluids afterward too.
- Flavor up your water: Plain water is great, but sometimes you crave a little more. Infuse your water with fruits like cucumber, berries, or citrus slices for a refreshing twist.
- Consider electrolyte-rich options: For longer or intense workouts, especially in hot weather, electrolyte-rich drinks can be beneficial. Electrolytes, like sodium and potassium, help regulate fluids and muscle function.
- Frozen Treats for Hydration: Freeze some grapes or berries and add them to your water bottle. As they melt, they’ll add a touch of sweetness and keep your drink cool. You can even try freezing your water bottle partially for an icy effect.
- Cool down from the inside out: Pre-chill your water bottle or opt for insulated bottles that keep your drink frosty throughout your workout.
Watch for these dehydration signs.
Thirst is your body’s natural way of telling you it needs fluids. However, don’t wait until you’re feeling parched to reach for a drink. Signs to watch out for that might indicate dehydration may include fatigue, dizziness, lightheadedness, dry mouth, dry skin, decreased urination and dark urine. If you experience any of these signs, it’s important to rehydrate as soon as possible.
Remember, hydration is an ongoing process. By incorporating these hacks, you’ll ensure your body stays cool, replenished, and ready to crush your workout goals!
REFERENCE: https://www.healthline.com/nutrition/how-to-rehydrate#takeaway
