Baby, it’s steamy outside.
And inside too if you’re not lucky enough to be working out in an
I just left the gym.
I’m sweating buckets.
Water is dripping down my face.
My clothes are sticking to my skin.
(It’s not a cute look, but does it mean I might drop a few pounds of water weight?)
Fat chance, in my case.
Let’s face facts…
When you’re exercising in the summer, you will almost certainly sweat a lot.
This is the body’s way of cooling itself off, and it’s normal.
It can even help us lose weight.
But it also means we’re losing water.
If we don’t replace it, we could become dehydrated.
That’s why it’s so important to drink plenty of water in the summer, especially
when we’re exercising.
This is serious business.
Becoming dehydrated increases our risk of:
* heat cramps
* muscle weakness
* muscle contractions
* heat exhaustion
* heat stroke
And these are health crises we all need to avoid.
So, what can we do about it?
Start with these simple tips to help you stay hydrated before, during
and after summer workouts:
1. Kick the Caffeine Habit
Avoid caffeinated, carbonated and alcoholic beverages.
They are very dehydrating.
This one is especially hard for most of us caffeine junkies.
But during the heatwave we have to make sacrifices to safeguard our health.
2. Fill Up on Water
Drink plenty of water every day.
While there is some debate over whether we really need eight glasses,
it is a good idea to drink plenty of water each day even if you’re
This tip is always on my reminder list, because I rarely drink enough.
Drinking sufficient water helps wash toxins out of your system and
aids in building new cells.
And it will keep you from being dehydrated when you start working out.
3. Keep Water Handy
Always keep water nearby when you’re working out.
Drink it throughout your workout, even if you are not thirsty.
A good rule of thumb is 16 ounces an hour when you’re doing an
intense workout in hot weather.
4. Consider a Water Filtering Bottle
Simplify your life by purchasing an nontoxic, ecofriendly water bottle like the
Hydros water bottle, to keep drinking water handy when you need it.
This 16 ounce bottle is made out of Tritan, a sustainable, recyclable, BPA-Free/
A coconut-based carbon filter reduces chlorine, chloramine and particulates from
tap water and kills odor causing bacteria.
The Hydros bottle is just one example.
There are many other filtering watering bottles on the market to choose from.
As an added measure, you can get purified water straight from your refrigerator.
In fact, discount fridge filters are abundantly available at many local hardware stores,
as well as online.
5. Drink Electrolyte Beverages
If you’re participating in really strenuous activity, or you work out for more than
an hour at a time, it is important to replace the sodium and other vital nutrients
that you lose through heavy sweating.
Electrolyte drinks which contain sodium, potassium and other key nutrients help
replenish your body’s lost water and electrolyte levels after strenuous exercise.
The primary ions of electrolytes include sodium, potassium, calcium, magnesium,
chloride, hydrogen phosphate, and hydrogen carbonate.
These are important to a variety of bodily processes including hydration,
blood pH, and are also critical for proper nerve and muscle function.
Without the proper balance of these electrolytes, muscle weakness,
and/or severe muscle contractions can occur along with other health problems.
That’s why it’s important to consume healthy sports drinks with a good
There are many ways to replenishment electrolytes from foods such as
oranges, coconuts and honey.
So instead of consuming sports drinks filled with artificial colors, sugars and
unnecessary calories, you can save a few dollars by makingyour own sports
drinks by simply combining:
*clean water (preferably boiled or distilled)
*fresh squeezed citrus fruit juices
Blend variations on these ingredients into tasty hydrating beverages
that you can carry with you when you exercise.
6. Consume Coconut Water
Packed with simple sugars, electrolytes and minerals to replenish hydration levels
within the body, coconut water is a refreshing way to beat summer thirst.
It’s also an all-natural way to hydrate, reduce sodium, and add potassium
to your diet.
The best coconut water is actually obtained by opening a tender, green, healthy, and
Inside, the clear liquid is sweet and sterile, and composed of unique chemicals
including sugars, vitamins, minerals, electrolytes, enzymes, amino acids,
cytokine, and phyto-hormones.
Coconut water is also a very good source of B-complex vitamins such as riboflavin, niacin,
thiamin, pyridoxine, and folates which help to replenish the body.
Of course, if you cannot get your hands on fresh coconut from the shell, you can drink a
100% raw brand like Harmless Harvest— pure, organic raw coconut water made from
responsibly harvested, sweet and fragrant coconut–which is available at Whole Foods.
This is just one of many brands of coconut water to choose from.
7. Eat More Fruits and Veggies
To help prevent dehydration, it is particularly important to increase your intake
of fruits and vegetables.
These are good for you in a number of ways, one of which is keeping you hydrated.
It is important to note that when you exercise strenuously for more than three hours
in the heat and lose lots of body fluids, you need easily absorbed carbs for quick energy
and to replace lost electrolytes like sodium and potassium, according to the experts on
They suggest that you supplement with a quick source of energy like a banana or
some raisins and a handful of whole grain pretzels, for example — for nutrients
that replenish your stores.
8. What Color is Your Urine?
If you’re not sure whether or not you’re getting enough water, check your urine.
If it’s dark in color, you need to drink more.
9. Make Staying Hydrated a Habit
Hydration is always important to your health, but it becomes even more crucial
when you’re working up a sweat.
Watching your water intake is essential.
While it is possible to drink too much water, it is hard to do when you’re
exercising in the summer heat.
According to WebMD, whether you choose an electrolyte drink, coconut water,
or plain water, they all work to keep your body hydrated.
So follow these simple tips, keep hydrating beverages handy, and drink liberally.
How do you stay hydrated in the summer and throughout the year?
Share your tips, suggestions and comments with us.
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