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5 Tips for Staying Hydrated During Your Summer Workouts

Summer means time for fun in the sun! Maybe you want to walk a trail, do outdoor yoga, try stand-up paddleboarding, or explore another outdoor activity that’s great for summer. While getting a good workout in the beautiful summer weather has its benefits, you need to pay attention to your body regarding hydration. This blog will give you tips for staying hydrated and signs to watch for during those outdoor workouts!


1. Follow Fluid Recommendations

Drink fluids even when you’re not thirsty. Start during your workout prep, if possible, by taking in 17 to 20 ounces two hours before you begin exercising. Once you’re outside and engaging in your activity, drink up! This means about a cup at a time in intervals of 15 minutes. You should also rehydrate after your exercise session.

Try one of these fun activities this summer.


2. Be Prepared

You won’t be near your sink or fridge when you leave your house to conveniently grab a refreshing drink. Don’t rely on fountains, beverage machines, or cafes to be available on your route. Instead, always be prepared by bringing a filled water bottle or sports drink. Aim to take in about two cups — the size of a large 16-oz. drinking glass.


3. Choose Your Fluids

Water is good for hydrating your body before, during, and after your summer workout sessions. Fitness or designer waters may provide some nutrients and flavoring, which can be good if you’re not a fan of plain water. However, they won’t replace the electrolytes you lose in your sweat. For this goal, choose sports drinks with carbohydrates and minerals to boost energy and replace electrolytes lost during workouts. These drinks are a good bet when your activity lasts more than an hour.


4. Exercise During Morning or Evening Hours

You will lose fewer body fluids and reduce the risk of dehydration if you exercise during a cooler time of day. If you can, aim to do your workout in the morning or evening.


5. Listen to Your Body

These are some signs you need to hydrate yourself:

  • Thirst
  • Perspiration
  • Tiredness
  • Dizziness
  • Headache
  • Reduced energy
  • Muscle fatigue
  • Muscle cramps
  • Dark urine
  • Coordination loss
  • Heat exhaustion or heat stroke

Make sure you stop exercising and fully rehydrate yourself if you notice dehydration. Nonetheless, it’s best not to wait for these signs. Try to give your body what it needs and prevent dehydration by taking in enough fluids in the first place.


Additional Exercise and Wellness Tips

Now that you’re ready to make the most of the outdoors and exercise without getting dehydrated let’s go over some other tips for summer activities. These can help you maximize your workouts, prevent injury, manage injuries, and overall care for your health and wellness.

Wear the Right Shoes

Choosing the proper shoes for the activity can help you get the most out of that activity and minimize the risk of injury. This means wearing running shoes, hiking boots, soccer cleats, etc. Also, you should ensure the proper size and fit. You may also want to consider specialty shoes for an issue like an arch problem.

Reduce Injuries

Make sure you warm up your muscles and body before starting your activity, and then do a cool-down period afterward. Wear the right shoes, mouth guards, and other gear for the specific activity. Take time to heal if you are injured, and give yourself rest breaks and rest days to minimize overuse and injuries.

Skip Ice for Injuries

We have learned over time that ice gets in the way of the body’s natural process of healing itself. Instead of delaying healing with ice, try a method like red light therapy, which promotes faster healing.

Reduce Inflammation

While short-term inflammation is good for healing, too much is bad, just like stress. Try natural ways to reduce inflammation and help your body be as healthy as possible. These include following an anti-inflammatory diet, practicing yoga, making healthy lifestyle changes, and trying red light therapy.

Improve Wellness

There are many ways to improve wellness, which is important to your life and state of health. Try strategies that enhance your overall wellness, such as getting enough sleep, de-stressing through deep-breathing exercises, keeping up with health problems, and using red light therapy to encourage the body’s healing processes.


Exercise is an essential part of a healthy life. Just make sure you stay hydrated, especially in the summer heat! Professionals can also help you have a healthy life. To promote optimal health and address problems, consult a doctor, fitness coach, red light therapy provider, or other professional, depending on your needs.

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