Fit Tip: 10 Easy Ways to Stay Hydrated
July 16, 2013 // Category: Fitness Advisor
As summer gets into full swing, it’s more important than ever to keep an eye on your hydration. Without it, your body can’t produce the sweat it needs to regulate your core body temperature during workouts. This can lead to dehydration, leaving you dealing with dizziness, muscle cramps, headaches and even heat stroke.
So to avoid the side effects of dehydration, here are some worthwhile water-drinking tips to beat the summer heat:
- Drink at least eight 8-ounce glasses of water each day. And don’t forget: the more you’re sweating out, the more you’ll need to take in.
- Don’t wait until you’re thirsty to drink water. By the time you feel it, you’ll have probably already lost two or more cups of your total body water composition.
- Drink water throughout the day to curb your appetite and cravings*. Studies have proven you’ll feel fuller and more satisfied when sufficiently hydrated, all for zero calories!
- Keep a water bottle in your car, in your handbag and at your desk. Always having some within reach will prevent settling for soda.
- Drink cool water. It actually absorbs much more quickly than warm and may help to cool off your overheated body.
- Don’t count on getting hydration from alcoholic or caffeine-filled drinks. They act as diuretics, and can actually cause you to lose more water through increased urination.
- Drink water throughout your workout. The general rule is to drink 4-6 oz. of water for every 15 minutes of exercise.
- If you exercise for longer than 60 minutes at a high intensity and/or in extreme conditions, consider a sports drink during and after your workout to replenish your body with the fluid, nutrients and valuable electrolytes it requires.
- Try out the Camelbak Hydration System. You can find them at most sports stores. It’s great for longer walks/runs and bike rides because it fits comfortably on your back while offering a constant stream of water as you exercise.
- Plan your walks and runs on paths with drinking fountains nearby. Typically public trails and parks are set up with us walkers and runners in mind and they have drinking fountains.