More extreme signs include headaches and dizziness. Monitor your urine. If you are adequately hydrated, you should be urinating once every two to four hours and the color of your urine should be clear or very pale yellow.

Be aware of your sweating. Weigh yourself before and after exercise. One of the best ways to determine how heat and exercise is affecting your hydration is to weigh yourself immediately before and after your workout. and 4 p. Opt for early mornings or evenings when the temperature is lower, and the sun is not as intense.

This approach allows you to minimize exposure to extreme heat, reducing the risk of dehydration and heat-related illnesses. Additionally, consider exercising in shaded areas or near bodies of water to keep yourself cooler and more comfortable during workouts. By following these essential tips—drinking water before, during, and after workouts, opting for electrolyte-rich beverages, and planning your workout timing—you can ensure that you remain properly hydrated and enjoy a safe and successful summer exercise routine.

Fax : Email: info TheJupiterChiropractor. Toggle navigation Menu. Home About Services Conditions Patient Information Videos and Blog Contact S. US Hwy 1, Suite B4 Jupiter, FL Beat the Heat: Hydration Strategies for Hot Summer Workouts. Brandon Nevel. Blog Beat the Heat: Hydration Strategies for Hot Summer Workouts.

Summertime brings more opportunities for outdoor workouts, but it also increases the risk of dehydration due to excessive sweating and higher temperatures. Dehydration symptoms include:. Some groups are more at risk for chronic dehydration.

These groups include:. When it comes to staying hydrated, some drinks are better than others. Below are a few of the best liquids for hydration, especially when embarking on outdoor activities or exercise.

Water is the best thing that you can drink, both during and after exercise or activity. It helps the body in a variety of ways, including digestion, cell replication, hormone manufacturing, and regulation, as well as preventing dehydration and maintaining general health.

Electrolytes conduct electricity when dissolved in water and are essential for many bodily functions. Some electrolyte drinks can have added sugars and food dyes that you may want to be aware of, depending on your dietary preferences or food sensitivities.

Consuming electrolytes may also be useful during intense illness, such as the flu, where you may be losing excessive amounts of bodily fluids due to high fever, vomiting, or diarrhea. Fruits and vegetables are other good sources of electrolytes.

Tea is largely made of water, therefore non-caffeinated options, like herbal teas are a good choice for hydration. Herbal teas, including peppermint , chamomile , rosehip , and others , can have other health benefits on top of being hydrating.

You can enjoy herbal tea hot or cold, and it can be a great substitute for less hydrating cold-weather beverages. Sugar crashes, feeling shaky or jittery, mild headaches, and nausea are all symptoms that can come from overindulging in the following beverages.

Anything with high caffeine content, like coffee, produces a mild diuretic effect. Highly-caffeinated energy drinks can have much the same effect as too much caffeine. Additionally, research has shown that drinking energy drinks in excess can spike your blood sugar and create insulin tolerance.

This can increase your chance of developing type two diabetes, which is a serious and lifelong condition. The increased sugars can cause a sugar crash before or during exercise, which can cause you to feel lightheaded, dizzy, weak, and even cause fainting.

Staying hydrated in the winter is just as important as doing so in the summer. It can help you battle off cold and flu season, help keep your skin from cracking due to dry air and help your body regulate temperatures. Staying properly hydrated during winter activities, such as skiing, sledding, or ice skating, is still important to reduce the risk of injury and muscle fatigue.

During winter, you can swap out your usual water bottle for a vacuum-insulated bottle so that you can easily bring warm beverages to your winter adventures. If you feel like you drink a fair amount of water, but are still experiencing dehydration symptoms, there could be multiple reasons.

Not drinking enough water for your body weight, sweating without replenishing lost electrolytes, and drinking too much caffeine are all reasons you might not be feeling hydrated.

You can counteract dehydration with a few mindful routines:. Msg frequency varies. Unsubscribe at any time by replying STOP or clicking the unsubscribe link where available. Login Create Account Support USA. Select your location. USA English.

Calculate your ideal fluid intake by multiplying your weight by 0. For example, if you weigh pounds, you should be drinking 90 ounces per day, which equates to Add more for exercise and heat. If you are exercising in hot weather, you should add even more. Space out your hydration. Thirst is actually a sign of dehydration, so if you are experiencing thirst, you are already in a water deficit.

More extreme signs include headaches and dizziness. Monitor your urine. If you are adequately hydrated, you should be urinating once every two to four hours and the color of your urine should be clear or very pale yellow.

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With that in mind, here are five strategies for staying hydrated this summer. How much water to drink when working out 1. Know your own body One of the best ways to navigate hydration issues is to get to know the symptoms. Aim for around one bottle per hour until your urine has returned to its natural pale colour.

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Around mg of sodium — or one electrolyte tablet — should cover most people. One of the best ways to navigate hydration issues is to get to know the symptoms. The quicker you spot them, the easier they are to correct. Remember, you will continue to lose extra fluids through sweating and urination at home, so keep on sipping long after you finish.

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With that in mind, here are five strategies for staying hydrated this summer. Email: frontdesk revivehealth. Monday 9am-7pm Tues: 7am-7pm Wed: 7am-8pm Thurs: 7am-7pm Fri: 9am-2pm Sat: 8am-1pm. Toggle navigation Menu. Home About Our Team Fee Schedule Telehealth Provider Coverage Conditions Services Resources FAQ's Testimonials Merchandise Careers Contact Book Now.

Beat the Heat: Hydration Strategies for Hot Summer Workouts. August 1, Blog Beat the Heat: Hydration Strategies for Hot Summer Workouts. Summertime brings more opportunities for outdoor workouts, but it also increases the risk of dehydration due to excessive sweating and higher temperatures.

Drink Water Before, During, and After Workouts Hydration begins even before you start your workout. Opt for Electrolyte-Rich Beverages When you sweat, you lose not only water but also essential electrolytes like sodium, potassium, and magnesium.

Plan Your Workout Timing Timing your workouts strategically can help mitigate the risk of dehydration. Staying hydrated during summer workouts is essential for maintaining optimal performance and preventing dehydration-related complications.

Remember, staying hydrated is a key ingredient to staying fit and healthy in the summer months. Recent Posts Reviving Your New Year's Fitness Resolutions in February: A Practical Guide Feb 1, If you drink too much water quickly, it can cause a problem called hyponatremia.

When you drink too much water, it dilutes the sodium in your body. Sodium helps control the amount of water in and around your cells. If you want more specific advice, you can make an appointment with our sports dietitian. We offer a variety of appointment types. Learn more or call to schedule now.

Skip Navigation Home News Room Blogs How to Hydrate as an Athlete. Print Share. How to Hydrate as an Athlete. Check your urine. Note the amount and its color. It should be a light yellow, like lemonade, and not clear.

Monitor your weight loss. If appropriate, you can weigh yourself before and after you play. Weight loss during activity will generally only be from sweating.

That can lead to dehydration and negatively affect how you play. How much fluid should you drink?