Being dehydrated is a common thing when you are exercising and not drinking enough water. Especially this becomes a challenge during hot water. The hot weather makes you sweat more. And… When you are sweating, you are actually losing hydration and essential minerals that are called electrolytes. If you fail to fill the deficiency of water and electrolytes, you will start experiencing several symptoms of dehydration. It will obviously damage your body and brain as well. So, you always have to make sure that you are keeping yourself hydrated when you are exercising in hot water.
How To Stay Hydrated When Exercising In Hot Weather
Hydration is obviously a serious issue. However, it is not at all as simple as just drinking a particular amount. As per conventional wisdom, you must drink 6 to 8 ounces glasses of water every day.
It is nothing but a general guideline.
Every day we lose around 10 cups of water through all those basic bodily functions like urination and sweating. That means you need to drink enough in order to relapse into the liquid you are losing.
Especially when you are exercising in the heat, this amount can always vary on the basis of a number of factors. Such as;
- The temperature and climate.
- Your weight.
- Your physical condition.
- The intensity and duration of the exercise.
Here are some hydration tips you can try in order to stay hydrated when exercising in hot weather.
Find Your Ideal Fluid Intake
Do you know how much water you should drink on an everyday basis under usual conditions?
Multiply your weight with 0.5. You need this many ounces on a daily basis. Suppose your weight is 160 pounds. It means you are required to drink 80 ounces per day. This is under normal conditions.
Add More For Exercise And Heat
As per your body weight, you might require 80 ounces of drink every day. But when you are exercising, you sweat a lot, which means your body is losing more hydration. The rising temperature even makes it worse.
So, when you are exercising in hot weather, you need to add more to the amount of 80 ounces. Opting for electrolyte hydration powders is indeed a great option to keep you hydrated during the hot weather.
It will not only keep you hydrated but also reimburse the number of electrolytes you are losing.
Space Out Your Hydration
While exercising in hot weather, it is easier to become dehydrated. That does not mean you will drink all the 80 ounces of water once you are done exercising. You need to space out your hydration.
It is best to drink 10to 15 ounces of water for 1 or 2 hours before you start exercising. Now, just 15 mins before you finally begin, drink 8 to 10 ounces of water. And every 15 minutes during your exercise you need to drink some.
Don’t Wait For Thirst.
When you are feeling thirsty, it means you are already dehydrated. So, if you are feeling thirsty, your body is already going through water deficiency. In case your dehydration or water deficiency is serious, you will feel dizziness and headaches.
There is no written rule that you will only drink when you are feeling thirsty. As we have mentioned, you should drink every 15 minutes and don’t wait to feel thirsty. Instead of having regular water, mix an electrolyte hydration powder in it and drink it while exercising.
Weigh Yourself Before And After Exercise
Weighing yourself before and after exercise is one of the best ways to check how exercise and heat are affecting your hydration. For every pound you lose, you need to drink around 16 to 20 ounces of more fluid.
You might not experience the signs of dehydration right after you finish exercising, but gradually you will start to feel dizzy. It is best to drink electrolyte powder mixed with water during your exercise in hot weather.
Electrolyte Replacement Is Important
When you are sweating, electrolytes have to be replaced. And only consuming water is not going to help you in achieving the electrolytes that will prevent cramps along with other things.
It doesn’t matter whether you have drank the water you have lost; water doesn’t contain all the electrolytes that you have lost.
It means you also need to do something to fill up the electrolyte deficiency.
This is why it may be best to opt for electrolyte powders in many situations. They are completely safe for babies and elders and most leading brands offer sugar-free options. So, it doesn’t come with any other additional side effects. You just need to ensure that you are choosing one of the best electrolyte powders.
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