Summer is here!
Keeping hydrated in the heat
It is official; summer is here!
That means sunscreen, sand all over the car and house, and lots more time outside. It also means that those humid days and nights are going to make workouts harder and a lot sweatier!
When those 90% humidity days strike, you want to ensure you stay hydrated whether you are rocking around at the beach or the gym.
We all know that water is essential, there are a few little factoids that we are all aware of in regards to hydration and water:
- You can live for 3 weeks without food but only 3 days without water
- Your body is made up of about 65% water
There are some things about hydration you may not know
- Water is vital for the transport of nutrients and hormones in the body
- Water is critical for heat regulation – water is used to carry water away from your internal organs
- The one I find fascinating is that by the time you realise you are thirsty, you have already lost 1% of body water. This may seem an insignificant amount of water loss until you understand that at 2% loss of body water you are going to feel fatigue and have cardiovascular impairments. At 2% loss of water, you are having a significant impact on your ability to function. Makes you realise that water is crucial for performance when you are exercising.
So with those interesting facts in mind what can you do to stay hydrated when it gets hot outside so you can carry on performing at your best.
Here are a few tips, tricks and things to think about
Adjust your water intake – there is no set amount of water you should drink every day, 8 glasses a day does not apply to everyone. How much you need to drink will vary day to day and will be influenced based on many factors including your activity level, how much you sweat, the environmental temperature, your clothing and how humid it is.
Remember not all liquid will keep you hydrated – some drinks though enjoyable to drink they will dehydrate you when it is hot outside try to avoid caffeinated and alcoholic beverages. If you do indulge make sure you increase the amount of water you drink to compensate for the diuretic effects of the alcohol and coffee.
Sip your water – chugging water is not the best approach to drinking water. Your body can only absorb so much water at a time, try to sip water every 15 minutes; this will make it easier to stay hydrated, and you will not spend your time running to the toilet every 10 minutes.
Keep a bottle of water on you – the best way to keep hydrated is to take water with you, have a bottle in your bag, on your desk and in the car. Find a bottle that is easy to carry and take it with you everywhere you go.
Drink before, during and after exercise – you should drink water before, during and after your workouts to prevent dehydration and keep you performing at your best, keeping hydrated will also aid your recovery
Drink before you eat – we are not very good at telling the difference between being hungry and being thirsty, often we think we are hungry when we are in need of a drink. Before you grab that snack have a glass of water and wait 15 minutes, most of the time you will not feel hungry anymore.
Keep safe, enjoy the sunshine and keep yourself hydrated - see you out there :)