This summer is shaping up to be a hot one, with 90+ degree temperatures regularly in the forecast. In high heat like this, staying properly hydrated is vital to your health and safety, especially when working out.
When the outdoor temperature rises, we sweat more throughout the day, contributing to a greater risk of dehydration. Even our “normal” activities – the ten minute walk to the Metro, a bike commute to work, etc – might require more exertion than usual. In other words, your body might be lacking in hydration before you even step foot in the gym. It’s especially important in the summer to pay attention to fluid intake and make sure that your body is getting the essential minerals it needs to absorb and retain those fluids.
Is plain water enough?
Yes and no. If you’re doing a lower-impact/lower-intensity workout where you don’t sweat very much, plain water might be hydrating enough. But if you’re sweating a lot during or before your workout, a sports drink or powder that contains electrolytes will be key to replenishing fluids. While water is essential for rehydration, electrolytes are critical to how your body uses that water.
What are electrolytes and why are they important?
Electrolytes are mineral salts found in your blood, sweat, and urine. They help the body absorb fluids better and stay hydrated for longer. When mixed with water, they create an electrical charge that helps the body regulate important functions, including fluid balance in cells. Significant electrolytes that you might see in sports drinks include sodium, potassium, and magnesium, among others.
What if I hate Gatorade?
Gatorade might be the most commonly known electrolyte drink (think: Super Bowl ads and those giant orange coolers that get dumped on the winning team’s coach…), but if it’s not your thing there are now loads of other electrolyte-infused drinks and powders on the market. Some have added carbohydrates (great for longer workouts) while others have lower sugar. Want to go a more natural route? Coconut water and aloe vera juice both have great hydrating and replenishing benefits.
How much should I drink, and when?
The American Council on Exercise recommends that athletes drink 17-20 ounces of water 2-3 hours before a workout, and 8 ounces 20-30 minutes before or during a warm up. But of course, everyone’s bodies are different, and this may vary depending on how much or little you’re sweating and the intensity of your workout. Generally, you should be sure to hydrate regularly throughout the day, drinking a bit more ~30 minutes before your workout. It’s also important to replenish fluids lost during exercise, and that’s when an electrolyte supplement will really help. Within 30 minutes of finishing a workout, try to drink at least 8 ounces (or more) of water or sports drink. Not only will this help prevent dehydration, it will also lessen muscle cramping and soreness.
Anything else I should know?
Liquid hydration is key in hot weather, but if you have trouble remembering to drink there are also a lot of fresh fruits and vegetables that are high in water and mineral content, including those key electrolytes. Some that contain 75% or more water content include: watermelon, cucumber, celery, cantaloupe, orange, pineapple, and blueberry. And, as a final, optional but delightful, bonus tip – take advantage of MINT’s signature MINTy fresh towels, located in the mini fridges near the front desk and cycle studio. Grab one when you enter the gym to cool down from the heat outside, or enjoy one after your workout.
As always, listen to your body and pay careful attention to signs of dehydration, including fatigue, dizziness, nausea, and muscle cramping. If you have health concerns or underlying conditions, consult your doctor before changing your diet or exercise routine. Stay hydrated, and try to stay cool out there!