3 min readEnhancewell
Dua Lipa sings "Hotter than Hell" about a relationship, but it's also a great descriptor of the weather this summer. If you haven't given up on your fitness habits because of the sweat-inducing weather, we commend you. And we caution you to monitor your hydration levels. What you drank during cooler months just won't cut it now. Today, we're exploring how much you should be drinking— both at rest and on workout days —and the signs of dehydration. We'll also discuss how to stay hydrated when you're tired of drinking water. Grab a glass of water, and let's dive in!
How Much Water Should You be Drinking?
You've probably heard that you should be drinking eight 8-ounce glasses of water each day. However, this is a basic recommendation, and you are anything but basic! Individual needs change based on age, activity level, climate, and overall health. A more personalized approach suggests that women should aim for about 91 ounces of total fluid intake per day and men around 125 ounces. Before you start panic-chugging water, keep in mind that those numbers include water from all beverages and food.
How Does that Change When You Work Out?
When you're active, especially in hot weather, your fluid needs increase significantly. Exercise causes you to lose water and electrolytes through sweat. For moderate workouts, drink 7 to 10 ounces of fluid every 10 to 20 minutes in addition to your daily fluid intake. For moreintense or prolonged exercise (over an hour), replenish electrolytes like sodium and potassium with a sports drink. To understand how much liquid you're losing with each workout, consider weighing yourself before and after. For every pound lost, aim to drink 16-20 ounces of fluid to replace the sweat lost and prevent dehydration.
Signs of Dehydration
Your health and performance depend on you knowing the signs of dehydration. Common symptoms include:
- Increased thirst
- Dry mouth
- Infrequent urination
- Dark-colored urine
As dehydration worsens, you might experience:
- Fatigue
- Dizziness
- Headache
- Muscle cramps
In severe cases, the following may occur:
- Confusion
- Rapid heartbeat
- Loss of consciousness
Don't wait until you're parched; proactive hydration is key. Pay attention to your urine color – it should be a pale yellow, like lemonade. If it's darker, you need to drink more.
How to Stay Hydrated: Beyond Water
Ryan Young, from Run with Ryan says, "As a long distance runner, I emphasize staying hydrated during a run, sure, but proper hydration really begins well before we ever start our activity. The day before a longer run, consume just a bit more water, take in more electrolytes and eat water based fruits like watermelon to prepare our bodies for the coming heat-filled adventure. "
Think water is the only way? Think again! Ryan says, "Water alone won’t keep us performing at our peaks. Instead find a mix of water, electrolytes, and foods rich in micronutrients. Watermelon slices, cucumber or orange wedges work well. We’re looking for a mix of water, sodium and potassium to keep us functioning strong." Here are some great ways to boost your hydration:
- Infused Water: Add slices of fruit (lemon, lime, berries), cucumber, or herbs (mint, basil) to your water for a refreshing twist.
- Coconut Water: A natural source of electrolytes, it's a great post-workout refresher.
- Herbal Teas: Many herbal teas can be enjoyed cold and provide hydration without caffeine.
- Fruits and Vegetables: Add fruits and vegetables with high water content (watermelon, oranges, strawberries, lettuce, and cucumber) to your diet.
- Smoothies: A blend of fruits, vegetables, and a liquid base (like water or coconut water) can be a delicious way to hydrate and get essential nutrients.
And don't forget the salty snacks! Ryan's final tip: "To stay on top of sodium levels while hydrating consider salt tabs or salty snacks along the way like pretzels. Hydration plus sodium is key."
Don't let the summer heat derail your fitness goals or compromise your well-being. Stay hydrated, and you'll feel better, perform better, and enjoy the sunny days to the fullest.
It may be hotter than hell, but an air-conditioned workout at Enhancewell feels like heaven! Sign up for a group Pilates class or private session today!