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? Before exercise You may need to include fluids that contain sodium before starting exercise.

You would want to drink milliliters, or about ounces. Hence, it's important for athletes and individuals involved in intense physical activities to ensure their electrolyte levels remain balanced, often requiring supplementary intake. Natural sources of electrolytes include fruits and vegetables like bananas, oranges, and spinach, dairy products, and many types of meat.

However, during intense activities or in hot weather, the body might need additional electrolytes. In such cases, supplements can be beneficial. Electrolyte supplements come in various forms - tablets, powders, or ready-to-drink beverages, and offer a convenient, often tasty, way to ensure our bodies maintain the electrolyte balance necessary for optimal performance and overall health.

Staying hydrated while traveling can be a challenge, particularly during flights. The humidity levels in airplane cabins are often lower than what most people are accustomed to, leading to increased evaporation of moisture from our bodies, and thus, potential dehydration.

Moreover, due to security restrictions and busy travel schedules, access to sufficient amounts of water can sometimes be limited. Dehydration while traveling can have significant implications for your experience. It can lead to jet lag, fatigue, headaches, dry skin, and even digestive issues.

When we are dehydrated, our physical and cognitive functions can be impaired, potentially diminishing the excitement and enjoyment of our adventures.

Therefore, keeping hydration in check is crucial not only for health reasons but also to ensure a comfortable and enjoyable travel experience. There are several strategies to maintain hydration while traveling.

Begin by hydrating before your journey - a good rule of thumb is to drink an additional cups of water before boarding. During the flight, opt for water over caffeinated or alcoholic beverages, as these can further dehydrate you.

Carry a reusable water bottle if possible, which you can fill up after passing through airport security and refill during your travels. Eat water-rich fruits and veggies, and consider using electrolyte supplements, particularly for long trips or when you'll be engaged in strenuous activities.

Finally, listen to your body; if you're feeling thirsty, fatigued, or experiencing a dry mouth or lips, these are signs you may need to increase your fluid intake. By keeping these tips in mind, you can ensure your travels are not hampered by dehydration.

Summer offers an array of outdoor activities, from mountain hikes to beach trips, each offering unique experiences and also unique challenges when it comes to maintaining hydration. Let's start with hiking. This popular summer pastime involves strenuous exercise, often in high heat, which increases the risk of dehydration.

One simple hydration tip is to sip water regularly instead of gulping down large amounts at once, allowing your body to absorb it more effectively.

Carrying a reusable water bottle and refilling it at safe water sources ensures you have a steady supply. Also, including a source of electrolytes, like Key Nutrients Electrolyte Recovery Plus, can prevent dehydration and replenish minerals lost through sweating.

Beach trips, another summer favorite, also pose a dehydration risk due to sun exposure and salt water, which can promote fluid loss. Regular hydration, with a focus on drinking water before you feel thirsty, is crucial. Seek shade to avoid over-heating and consider sipping on electrolyte-enriched drinks , which can assist in retaining fluids and maintaining hydration better than water alone.

High-intensity summer activities like team sports or even gardening can contribute to dehydration and electrolyte loss due to increased sweating. To mitigate this, hydrate pre, during, and post-activity. Remember, it's not just about replacing water, but also the essential electrolytes.

Drinks enriched with sodium, potassium, calcium, and magnesium can assist with fluid retention and help maintain muscle function. The need for adequate hydration and electrolyte balance becomes more pronounced during high-intensity summer activities. By paying attention to fluid and electrolyte intake and incorporating strategies to stay hydrated, you can ensure you're well-equipped to enjoy the summer season in a healthy, hydrated way.

For those constantly on the go, managing hydration can sometimes feel like an uphill battle. That's where Key Nutrients Electrolyte Recovery Plus travel packs step in as an optimal solution.

These convenient packs are designed to support active individuals by replenishing electrolytes lost due to dehydration, no matter where they are. Key Nutrients Electrolyte Recovery Plus delivers a robust mix of essential minerals like sodium, potassium, calcium, and magnesium - the key players in maintaining fluid balance and supporting muscle function.

It's a quick and easy way to supplement your electrolyte intake, especially when whole food sources are not within easy reach. Each serving comes in a compact, travel-friendly packet, perfect for on-the-go hydration.

Simply mix one with your water, and you're ready to face the day, regardless of your destination. Planning a long hike, a beach day, or a flight? Just tuck a few packets in your bag, and you're good to go.

For air travelers, these packets can be a game-changer. Looking for more top tips? Head on over to one our latest articles on Top Skin Care Tips for Swimmers where we've compiled some easy tips on how to maintain healthy skin for all your outdoor swimming adventures.

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This site has limited support for your browser. We recommend switching to Edge, Chrome, Safari, or Firefox. FREE shipping will be applied at checkout. Staying properly hydrated is crucial, especially during outdoor activities. Whether you're hiking, cycling, or simply enjoying a day at the beach, keeping track of your hydration level is essential for your overall well-being.

Below are the effective strategies and practical tips to ensure you stay adequately hydrated while indulging in your favorite outdoor pursuits. Before you embark on any outdoor activity, it's essential to recognize the signs of dehydration. Common symptoms include thirst, dry mouth, dark urine, dizziness, and fatigue.

By being aware of these signs, you can take proactive measures to maintain your hydration levels. Begin your outdoor adventure in a well-hydrated state.

Drink water or a sports drink containing electrolytes before you head out. This pre-hydration can provide a buffer, ensuring you start your activity with optimal fluid levels. Invest in a good-quality hydration pack or carry a reusable water bottle with you.

Having easy access to water encourages regular sips, preventing excessive fluid loss. Hydration packs with built-in tubes make it convenient to sip water without interrupting your activity. Establish a hydration schedule based on the duration and intensity of your activity.

Aim to drink water every minutes, even if you don't feel thirsty. Setting specific goals helps you stay on track and ensures a consistent intake of fluids throughout your outdoor adventure.

Your urine color can provide valuable insights into your hydration status. Know the Signs of Dehydration Familiarize yourself with the symptoms of dehydration to identify warning signs for yourself and co-workers. Common indications include: Thirst Dry or sticky mouth Fatigue or dizziness Dark urine or reduced urine output Headache Muscle cramps Dry skin Rapid heartbeat If you experience any of these symptoms, take immediate action to rehydrate.

Follow the Hydration Plan Some companies have a well developed hydration plan that can help prevent dehydration and ensure consistent fluid intake throughout the workday.

As a worker, review this plan or at least consider the following guidelines: Determine your individual fluid needs based on the nature of your work, intensity of physical activity, and environmental conditions. Consult with a healthcare professional if necessary. Start the day hydrated by drinking water before beginning your work shift.

Identify accessible water sources within your work area and plan accordingly. If possible, avoid or minimize the consumption of sugary and caffeinated beverages, as they can contribute to dehydration. Hydration Strategies In addition to a hydration plan, there are other common hydration practices to follow.

Use a refillable water bottle: Carry a personal water bottle and make it a habit to refill it regularly. This ensures a constant supply of water. Wear appropriate clothing: Opt for lightweight, breathable fabrics that allow sweat evaporation and aid in maintaining body temperature.

Take advantage of shade: Whenever possible, seek shade during breaks to reduce sun exposure and minimize fluid loss through sweat.

Use electrolyte replacements: In cases of intense physical activity or extended exposure to heat, consider consuming sports drinks or electrolyte replacements to replenish essential minerals lost through sweating. Maintain a Healthy Lifestyle: Adopting a healthy lifestyle outside of work can complement your hydration efforts: Prioritize balanced nutrition: Consume a well-rounded diet that includes fruits, vegetables, and foods with high water content to support hydration.

Carrying a reusable water bottle with you throughout the day is an excellent physical reminder that, well, you need to drink water to avoid dehydration. If you had trouble reminding yourself to take sips throughout the day, you may also consider setting regular timers on your phone to prompt you.

In the summer, we are particularly susceptible to dehydration. The most important workout tip you can follow in the summer to avoid dehydration is clearly to consume water. People often drink large quantities of water quickly immediately following physical activity.

This is due to your body losing all that fluid from sweating. At this point, you may already be experiencing mild or moderate symptoms of dehydration.

To avoid even the most mild symptoms, you should be drinking water throughout the day. Make a conscious effort to drink plenty of water before you start an exercise, preparing your body for the fluids it will lose. Then, replace that water periodically during and after exercise.

An invaluable exercise tip: Think about the weather and temperature at the time of day you plan to exercise. One of the greatest risks of outdoor exercise in the summer is greater chance of heat exhaustion or heat stroke. This can be very dangerous, especially if it turns into a heat stroke, which means your body can no longer control its temperature.

You may not realize that sunburn and dehydration are connected. A severe sunburn can cause you to become dehydrated because it brings fluid to the surface of your skin, removing it from your body. Enjoying some physical activity outdoors is an excellent perk of summer.