It’s hot out there. Here are 3 easy tips to make sure you’re getting enough water.

Summer is here!

Higher temps and the shining sun are both excellent reasons to workout outside but if you’re anything like me, that means you’ll be having way sweatier sessions, too. If you find yourself sweating a bit more than usual this summer, don’t let proper hydration fall to the wayside.

These three tips will lead you to your most hydrated and healthy summer to date. Drink up!

Tip 1: Drink More Water! (Yes, that means more than you did during Spring, Fall, and Winter.)

Summer’s warmer temperatures alone can dehydrate you significantly, without you even noticing (whether you’re working out or not).

Common side effects of dehydration can range from annoying headaches to severe constipation, and could lead to even more serious medical issues. If you’re not a big water drinker, then consider carrying around a water bottle. Just looking at it will remind you to drink up.

If you need some extra motivation, try setting small goals throughout the day, like drinking a full bottle of water between 9-11 am, or before work, after dinner, during class, etc. Aim for your 8 glasses each day, and then some.


Tip 2: Hydrate with an electrolyte beverage AND water.

There’s a lot of bad noise around recovery beverages like Gatorade, Powerade, and the like. These drinks are typically high in sugar and sodium, so they’re not recommended for everyday thirst quenching or even for after your typical workout.

This type of beverage will come in handy, and should be your go-to, if you lose a significant amount of fluids during your workout (think: shirt soaked through, sweat burning your eyes, white streaks on your skin after the sweat dries, etc.). The sodium, potassium, and electrolytes will help replenish your body, warding off mid-day headaches and upping your post workout energy. But if you just went for a 30 minute jog, your body most likely doesn’t need those nutrients.

If you’re looking for something more natural, then reach for an unsweetened coconut water (stay away from the added fruit flavors like pineapple or mango to reduce added sugar intake). My favorite brand is Taste Nirvana’s “Real Coconut Water”. If you’re concerned about calories or sugar, drinking half of a serving – or even just a few sips – can still make a difference and help you start feeling better immediately. Follow up your electrolyte beverage with some more water. These drinks are best sipped during and/or right after your workout.

Tip 3: Salt your food!

Sodium gets a pretty bad rep in the health world, but don’t turn your back on NaCl just yet! If you find that your workouts leave you drenched, then adding one to two pinches (seriously, think 1/32 of a teaspoon) of salt to your post-workout meal on the days you sweat most can do a whole lot of good. Lightly salting your food will help your cells to better absorb and retain the water and other fluids you’re putting into your body, leaving you hydrated, replenished, and ready to crush another workout.

Stay hydrated, and good luck!

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