Hydration Adjustments for the Summer Heat

As the weather heats up so does our need to ensure proper hydration, especially if exercising outdoors.  A large misconception among exercisers is that hydration is only important during the exercise session; however appropriate hydration happWoman Drinking Water from a Glassens before, during and after a workout.

Here are a few tips to ensure that your water intake is up to par:

  • Ensure that you are properly hydrated before you start exercising.  The American College of Sports Medicine recommends drinking 5 to 7 mL of water or sport beverage per kilogram of body weight at least 4 hours before exercising.
  • Water is ideally the best fluid source for all exercise sessions lasting 45 minute or less in length.  For individuals exercising over 45 minutes, a sport beverage or electrolyte enhanced drink is recommended. Not only do sports beverages replace lost electrolytes, they also help stimulate thirst which encourages continued drinking.
  • Your goal post exercise should be to replace any fluid and electrolytes lost during the workout session.  Therefore, drinking water and having a salty snack will help you rehydrate appropriately.  Also paying attention to the color or your urine and ensuring it is the color of pale lemonade will ensure appropriate post workout hydration.

There is no one size fits all requirements for hydration, therefore it is important for all individuals to determine what works for them.  Taking proper precautions while exercising in the heat will also help decrease the chances of a heat related illness.  For example, decreasing the intensity and duration of your workout may be necessary; also exercising during the cooler parts of the day will help ensure dehydration is not as prevalent. The overall goal it to pay attention to your hydration status before, during and after a workout to ensure that you have an enjoyable exercise experience.

Citation: Bushman, B. Exercise in the Heat and Adequate Hydration. ACSM’s Health & Fitness Journal17, 4-7.

About the Author:

Meg Rademacher, M.S. joined BaySport in 2009, serving clients in Phoenix, Arizona.  She completed both her Bachelor’s and Master’s degrees in Exercise and Health Science with an emphasis in Fitness and Wellness.  Meg currently teaches exercise physiology classes at a local community college.

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