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This time of year, when extreme heat blankets our area, the news is reminding us to ‘stay hydrated’. Especially when you are inside most of the day or even working out in an air conditioned gym (which you should!), we might not think about consuming adequate fluids much more than we do on a cooler day. If it’s not appealing to carry around a huge water bottle everywhere you go, here are some things to think about during these hot days!
WORKOUTS
Morning | Most of us probably don’t eat in the morning, and may even wake up and get right in the car if our workout is in the 5-7 am window. Make sure you’re filling up your water before you leave and drinking about 8-10 oz. in the car on your way. Remember- you’ve gone all night without any water so jumping into a sweaty workout can do more harm then good when you’re already a little dehydrated.
Afternoon | Make sure you’ve taken in at least 16-24 oz. of fluid so far for the day. If you check your urine color before you hit the gym, it should be a light yellow.
Evening | At this point, if your workout is occurring after 4 pm, you should have at least 1.5 L (50+ oz.) of fluids.
During workout | Make sure you’re drinking during your sweat session! Every 10-15 minutes, make sure you’re getting a few sips in. If you have a 16 oz. plastic water bottle, you should be able to finish this during the workout. Remember- drink slowly and often to avoid cramping and keep hydration levels steady.
Post workout | Don’t forget to fill up before you leave the gym! Try to drink another 16 oz. before you get a meal or get in the shower. You’re likely still sweating because it’s so hot outside, so keep it up.
SWEAT
Water is just made of water, but our sweat tells us a lot more! Ever wonder why it tastes salty? We lose a lot of valuable sodium in our sweat. Our body is always trying to maintain a certain balance of fluid, and as we lose water in sweat, we have to lose some salt too so our cells don’t get overwhelmed with too much sodium! Potassium is included here, too, since potassium and sodium are in constant balance in our bodies. If you’re sweatier than your neighbor, consider an electrolyte tablet for your water (such as Nuun) or make coconut water your post-workout drink of choice to replenish electrolytes.
If you find yourself hot, but you are not sweating, then you may be getting into a dangerous zone where you could be experiencing heat exhaustion. This is extreme dehydration and should be treated immediately!
MEALS
There are other ways to keep fluids up besides chugging water! Many fruits and vegetables have a water content of 80-90%, so eat as much of these as you can get your hands on! Added benefit- you’ll be getting all your vitamins and minerals as well and almost all fruits and vegetables are low in calories and high in nutritional value. Sometimes when we are hot we aren’t very hungry, so eating fresh foods often guarantees steady energy levels and hydration. Take advantage of all the fresh and delicious produce sold on local farmstands!
Proteins and grains also have high water contents! Proteins and grains hold water in the form of ‘bound’ water, meaning we can’t squeeze it out or see it necessarily. For proteins, think about chicken, fish, and tofu. BONUS- this is what you should be eating anyway post-workout!
Fats do not hold much water, since fats (lipids) repel water. For example, even though the oil on top of your peanut butter is a liquid, it’s not water!
Headaches, fatigue and nausea are indicative of dehydration. If nothing else explains these symptoms, make sure to take a rest and get some fluids. Also, be careful of over-hydrating. It might be tempting to walk around with a water bottle attached to your hand, but you have to give your body time to process fluids and maintain fluid balance without overloading it. If you’re urinating frequently and your urine is clear, take a break. You are losing valuable electrolytes here in the absence of dehydration. Find your balance!
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