With summer temps sizzling across the nation, it’s a great time to check in with your hydration habits!
Hot temperatures cause you to sweat more- even just completing everyday tasks. Dehydration can quickly sneak in wreaking havoc on your fitness routine if you’re not mindful of your water intake. During summer, it’s extremely important to drink more than the recommended 2.7 liters of water per day for women (and 3.4 liters for men).
Without the right levels of fluids and electrolytes in your system you’ll experience a big drop in performance, feel sluggish and could end up with muscle cramps, headaches, nausea or a more serious heat related illness.
we aren't sure we'd call hot and humid runs "fun" but you do what you have to do to stay on track! pic.twitter.com/BsTnfamqnc
— nuun hydration (@nuunhydration) June 30, 2017
And don’t forget about the kids! With extra hours playing outside, at the beach, outdoor summer camps and sports they are sweating A LOT and need to take in extra fluids too.
Luckily with a little planning it’s easy to stay hydrated in the heat and keep those workouts in high-gear!
I’ve been playing soccer in high 80-degree weather the past two weeks and am sharing my best tips to beat the heat and have a happy, hydrated summer!
Start the Day Off Right
Ever have the day get away from you before you blink? (Yep!) Before it has a chance, plan your day with hydration in mind- Gather and fill water bottles for each member of the family, check the weather and gear up for any outdoor activities and workouts you have planned. And while you’re at it, finish off a cool glass of water before downing your morning coffee!
Sipping fluids regularly throughout the day is a better bet than chugging too much when you remember. Working out with a sloshy stomach is no fun and drinking too much at once can overload your system and flush out needed nutrients.
Carrying a water bottle with a straw is a surefire way to ensure you take in fluids consistently and monitor your progress. There is something magic about the straw!
Eat Your Fluids
Hydration doesn’t all need to come from your water bottle! Plenty of heathy fruits and vegetables like cucumber, celery sticks, watermelon and strawberries can provide a hydration boost and make a great snack giving your body vital nutrients and vitamins. It’s also a sneaky way to make sure your kids get extra fluids without nagging them about drinking more water!
Take an Electrolyte Supplement
Electrolytes are those tiny (but so very important!) nutrients that give your muscles their go! Key in aiding muscle function, fluid retention and post-workout recovery, they are lost quickly through sweat and need to be replenished regularly.
Adding an electrolyte tablet like my go-to, nuun active, to your water 30 minutes before a workout will help you maintain fluid levels, ward off muscle cramping and perform at your best.
Set Hydration Reminders
If remembering to drink more water seems daunting (because moms already have 3-million tasks to keep track of) a note on the refrigerator or setting alarms on your phone serve as effective reminders to take a pause and take a drink!
Be safe out there this summer and keep on kickin’ it!
What are your favorite summertime fitness activities? How do you stay hydrated in the heat?