As the mercury rises, do you typically have trouble keeping your cool during exercise? Don’t sweat it; there are ways to protect yourself through summer hydration and still get a great work out and have fun.
Summer Hydration – Be Aware of Heat Exhaustion Symptoms
- General fatigue
- an increase in body temperature
- weakness and
- muscle cramps are the most common
Summer Hydration tips
Ignoring symptoms can lead to heat stroke, which is much more severe and requires medical treatment. One of the most important things you can do is to stay hydrated. If you’re an evening exerciser, make sure to drink fluid, especially water, throughout the day, not just during your workout. If you’re a morning person, drinking enough the night before is critical. Limit alcoholic beverages, which may contribute to dehydration. Eat colorful and water rich foods to add a boost of hydration.
- 16 – 20 ounces of water two hours before moderate-intensity summer exercise,
- 8 -12 ounces 10 – 15 minutes before going out in the heat, and
- 3 – 8 ounces every 15 – 20 minutes during activity when active for less than 60 minutes,
- 3 – 8 ounces of a sports beverage every 15 – 20 minutes when exercising greater than 60 minutes.
So how much fluid does the average, healthy adult need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.