What is the Best Way to Stay Hydrated During the Summer?

Summer is in full swing, and so is the heat. By now, you may be looking for some fresh tips to help you stay hydrated during your workouts. Did you know that more than half of the adult human body is made up of water? Water is an essential part of helping you stay cool while you exercise and while temperatures rise. Keep reading to learn some of our top tips for staying hydrated this summer.

Increase Your Water Intake

One of the best ways you can stay hydrated is by simply increasing your water intake. Although the exact amount varies from person to person depending on other health-related factors, it is always important to increase the amount of water you drink when temperatures begin to rise to prevent dehydration. In addition to drinking more water, you can also eat more water-containing foods. Many fruits and vegetables contain large amounts of water. Some of these foods include grapefruit, watermelon, strawberries, cucumbers, celery, spinach and cauliflower.

Stay Cool

During the summer months, the heat causes us to lose water more quickly, increasing the risk of potential issues such as heat exhaustion and even heat stroke. Try and find ways to keep cool. Try moving your workout routine indoors to avoid the heat of the summer sun. There are many benefits to working out from home. Whether you run, bike ride, or row, XTERRA Fitness has a variety of equipment that fits in even the smallest of spaces. Or, if you choose to work out outside, you can schedule your activities when it is cooler, such as in the early mornings and late evenings. You can also protect yourself by staying in the shade and by wearing light, loose-fitting clothes.

Set a Reminder

Have a hard time remembering to drink enough water each day? It can be challenging to remember to take a break and drink some water when you are focused on other tasks. You can try working them into your daily routine by taking water breaks in between activities. For example, try taking a water break when you first wake up, before you go to bed, or before and after workouts. If you are still struggling to remember, you can also set timers on your phone to remind you when it's time to drink water.

Make it Fun

Drinking water might not be the most exciting part of your day, but it doesn't have to be boring either. Try these tips to keep things interesting. Join a hydration challenge with your friends and keep track of your progress. You can buy a new water bottle in your favorite color or a water bottle that has a fruit infusing feature. Tired of plain water? Throw in some lemons or add some flavor.

Replenish After Your Workout

Staying hydrated begins before your workout and should continue when your exercise routine is completed. Increased activity levels can raise your body temperature and even cause mild dehydration if you don't replenish afterward. We lose water when we sweat. Be sure to always drink water both before and after your workouts.

Avoid Sugary BeveragesMost people know that reducing your sugar intake can help with weight loss, but did you know that sugar can also make dehydration symptoms worse? According to recent studies, higher levels of sugar intake cause the cells in the body to transfer more water and increase the frequency of urination. Avoid sugary beverages like soda and juice. If you drink a sports drink, try to choose one without added sugar.

Watch for Signs of Dehydration

Not sure if you are dehydrated? Don't miss the signs. Pay attention to your body's signals. Common symptoms of dehydration include increased thirst, dark yellow and strong-smelling urine, feeling dizzy or lightheaded, exhaustion, dry mouth, lips, and eyes.

Looking for More Summer Fitness Tips?

Proper hydration is essential to your overall health throughout the entire year, but it becomes even more important during the summer months. Follow these tips to stay healthy year-round. Interesting in learning more about hydration or looking for more fitness tips? Check out the XTERRA Fitness blog for more.