As temperatures rise this summer and you reach for sunblock and tennis shoes, don’t forget about your good old friend, H2O.
You may know what it’s like to stay hydrated during cooler months, but the summer time is a crucial time to get hydrated and STAY HYDRATED. Whether you opt for an at-home workout in a comfortably air-conditioned home or decide to bare the heat for an outdoor workout, there are a few important hydration tips to keep in mind.
Why should you care about staying hydrated?
Whether you’re a serious athlete or a budding yogini hydration is key to your performance and good health. The body is made up of roughly 70% water and it is used for a variety of bodily functions. It lubricates our joints, regulates our temperature and it helps transport nutrients throughout our bodies.
What does that mean for you? Dehydration can lead to cramping, dizziness, fatigue, and potentially more serious health issues. So, drink up!
I mean seriously, how much water is enough water?
While there isn’t one magic answer for everyone, there are a few guidelines we recommend you follow to make sure you’re covered.
For day-to-day activities (i.e. not working out) aim to drink 8 x 8 ounces glasses per day. Alternatively, you can get your daily liquid fix by splitting 4 x 26 ounces water bottles throughout the day. This breaks down to two in the morning and two in the afternoon.
How much should I drink if I’m exercising?
If you plan to workout during the day, the American Council on Exercise suggests the following basic guidelines for drinking water before, during, and after exercise:
17 to 20 ounces of water 2 to 3 hours before a workout
8 ounces of water 20 to 30 minutes before a workout or during a warm-up
7 to 10 ounces of water every 10 to 20 minutes during exercise
8 ounces of water no more than 30 minutes after you exercise
Remember, every body is different so if you are feeling a bit woozy after following the above guidelines don’t be afraid to increase your H2O intake.
How can I tell if I’m dehydrated?
Dehydration can happen even before you start to feel its effects, so make sure you drink regularly and stay vigilant. Here are a few dehydration warning signs:
Feeling dizzy or lightheaded
Nausea / vomiting
Dry mouth or chapped lips
If you feel any of the above symptoms make sure to stop, find some shade and drink some water. Your body will thank you later!
I hope you enjoyed these simple tips on how you can make H2O your BFF this summer. Don’t hesitate to hydrate!