Cool down as it heats up
When exercising in the warm summer months, it’s important to adjust your water intake to your environment. Longer, more frequent water breaks are necessary to stay properly hydrated. In addition, try taking your breaks in the shade and take off any equipment you’re wearing during your activity—these tips can help prevent any heat-related illnesses.
Flavor your way
When you feel the heat rising, cool down and flavor up! Pair your favorite water with fruit-and-herb-infused ice cubes to stimulate your taste buds and encourage frequent hydration. Lemon and mint cubes are a favorite during summertime, but there are endless flavor combinations to experiment with.
Struggling to carry a water bottle? Don’t sacrifice proper hydration for a hands-free workout. If carrying water along is not a viable option, consider wearables. From water-carrying belts, to vests, and even bras, fashion and technology have converged so that you can always stay properly hydrated during your activity.
Monitor your drinking
Water trackers are great for this. They’ll monitor your habits, tell you how much to drink during your workout and even sync up to your watch or mobile device. Plus, check out our simple-to-use hydration calculator for a guide on how much base fluid to drink each day. The more regularly you stay hydrated, the better your workouts can be.
Take a break
You exercise. You get in a groove. You hit your stride. You forget to drink water. Yeah, it happens. If you don’t have a favorite app, simply set the alarm on your mobile phone every 15–20 minutes during your workout. Not only is it a great time to sip water, but the break forces you to stretch as well. Your body will thank you.
Hydration for active kids
While sports drinks can be helpful for young athletes engaged in prolonged, vigorous physical activities, in most cases they are unnecessary “on the sports field or the school lunchroom,” according to the American Academy of Pediatrics. Plain water during and after exercise is best for children engaged in routine physical activity, say the experts.
Chow down while you cool down
Food makes up roughly 20% of our daily hydration, so in addition to water, be sure to pack a few water-rich fresh fruits, veggies and other nutritious snacks to have post-workout. The sooner you replenish the water you’ve lost—especially after an intense workout—the quicker your body will recover.
Hydration During Exercise: How to Drink More Water
Performance tracker app…check! Heart rate monitor…check! Power playlist…check! Ready to start your workout? Not quite. Don’t forget the most important workout tool— water. As you sweat, you lose water, which can affect your performance and lead to dehydration. From water trackers to wearable water totes, to a marathon hydration plan, we’ll share a list of tips so adults can hydrate properly during their workout and other rigorous activities.
Drink In. Work Out.
Drinking enough water will help you get the most out of your workout. Here are a few general tips to stay hydrated before, during and after exercising. But remember: there is no universal guidance for all; differences in sweat rates and between different sports and climates makes providing generalized recommendations for fluid replacement nearly impossible.
Before: Pre-hydration should begin at least several hours before the exercise task. This enables the body to absorb fluid and allows urination to return to normal levels.
During: During exercise, it’s important to maintain your fluid balance by replacing the water that’s lost through sweat. Weighing yourself before and after exercise is useful for determining how much fluid you’ve lost through sweat. Hydration during exercise is easy if you take small breaks periodically. The longer you exercise, and the more you sweat, the more you need to drink to prevent dehydration. Try sipping water every 20 minutes, especially in hot weather or at high altitude. Avoid gulping! Too much water can be uncomfortable as you move and cause stomach cramps, which can affect your overall performance.
After: Not only does your body need hydration during exercise, but it also needs it post activity. After a moderate workout (i.e., most exercise under an hour), water is typically best to replace lost fluid, paired with normal eating and snacking to replace any electrolytes lost. If excessive sweating and sodium loss has occurred (from prolonged physical activity or excessive heat), more rapid electrolyte replacement may be necessary through the use of sports drinks.
Hydrating For a Marathon
Looking for a marathon hydration plan? Marathon runners and cyclists need more water than the average athlete. Why? Because the longer you exercise, the more water your body needs to replenish sweat loss.
It’s important to take in the right amount of water to keep your body regularly hydrated before, during and after the race. Make sure you’re adjusting your hydration habits to your distance. Read more information about hydrating for a marathon.
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