Summer is meant for enjoying time outside, soaking up the sun and having fun. But as the temperature rises, it becomes more important than ever to stay hydrated. Dehydration can cause a range of health issues, from headaches and fatigue to more serious conditions like heatstroke, and if you’re on a steady workout regimen this is even more critical. In this blog post, we will explore the benefits of staying hydrated in the summer months, especially when working out, and provide tips on how to do so.
Why Stay Hydrated?
Staying hydrated before and after working out is just as important as staying hydrated during exercise. When you exercise, your body loses water through sweat, and if you’re not properly hydrated, you can become dehydrated quickly. This can lead to decreased performance, fatigue, and even injury.
Staying hydrated also helps regulate body temperature. When you sweat, your body releases water to the surface of your skin, which then evaporates and cools you down. This is why you feel cooler after exercising or spending time in the sun. But if you’re not drinking enough water, your body won’t have enough fluid to produce sweat, and you’ll be more prone to overheating.
Staying hydrated before and after working out is just as important as staying hydrated during exercise. When you exercise, your body loses water through sweat, and if you’re not properly hydrated, you can become dehydrated quickly. This can lead to decreased performance, fatigue, and even injury. Humans typically lose 1-2% of body weight through sweat during exercise. This loss impacts the bio-availability of vitamins and minerals required to optimize bodily functions like focus and energy. We have a great solution for replacing key vitamins & minerals you lose through sweat – Replenish. But more on that below. 😉
Another benefit of staying hydrated is that it helps your body perform its functions more efficiently. Water is essential for digestion, absorption, and transportation of nutrients throughout the body. When you’re dehydrated, your body has to work harder to perform these functions, which can lead to digestive issues, constipation, and other problems.
Drinking water also helps keep your skin looking healthy and radiant. When you’re dehydrated, your skin can become dry, flaky, and more prone to wrinkles. By drinking enough water, you’ll help your skin stay moisturized and supple, which can make you look and feel younger.
Staying hydrated is also important for maintaining good mental health. Studies have shown that even mild dehydration can affect mood, energy levels, and cognitive function. In fact, a recent study found that people who were mildly dehydrated had a 12% increase in reaction time, as well as increased feelings of anxiety and fatigue.
So, now that we’ve established why it’s important to stay hydrated in the summer months, let’s talk about how to do it.
How To Stay Hydrated (Especially When Working Out)
The first and most obvious way to stay hydrated is to drink plenty of water. The recommended daily intake of water for adults is 8-10 glasses per day, but this can vary depending on your age, weight, and activity level. A good rule of thumb is to drink water whenever you feel thirsty, and to carry a water bottle with you wherever you go.
To stay properly hydrated before a workout, it’s important to drink water or other fluids at least 30 minutes before you start exercising. This will help ensure that your body is properly hydrated and ready to perform. You should also aim to drink 8-16 ounces of water for every 15-20 minutes of exercise.
During a workout, it’s important to continue drinking water or other fluids regularly, especially if you’re exercising for an extended period of time. A good rule of thumb is to drink 8-10 ounces of water every 15-20 minutes during exercise. If you’re doing a high-intensity workout or exercising in hot weather, you may need to drink more.
After a workout, it’s important to rehydrate your body to replace the fluids that you’ve lost through sweat. Drinking water or other fluids immediately after exercise can help prevent dehydration and help your body recover more quickly. Aim to drink at least 16-20 ounces of water or other fluids within 30 minutes of finishing your workout.
Fortunately, staying hydrated while working out and enjoying the summer sun is easier than ever with Burn Boot Camp’s Replenish hydration product. Replenish is a hydration supplement that helps you maintain your “gas tank” during a workout and replace key electrolytes that you’ve lost through sweating.
What Should You Hydrate With?
In addition to water, you can also stay hydrated by drinking other fluids, such as sports drinks, coconut water, and fruit juice. However, it’s important to be aware of the sugar content in these drinks, as too much sugar can actually dehydrate you. If you do choose to drink sports drinks or other sugary beverages, be sure to balance them out with plenty of water.
Whether you’re working out at a Burn Boot Camp location or tuning in to Burn Boot Camp Live to get your workout on the go, Replenish can help ensure that you’re properly hydrated and able to perform at your best. It contains a blend of essential electrolytes, including sodium chloride, magnesium, potassium, phosphorus, and calcium, which are important for maintaining fluid balance and regulating blood pressure.
To use Replenish, simply mix one scoop of the powder into 16-20 ounces of water and drink during your workout or throughout the day while you’re on-the-move. It’s easy to take with you on the go, and it can help you stay properly hydrated even when you’re busy.
Another way to stay hydrated is to eat water-rich foods. Summer fruits and vegetables like watermelon, cucumbers, and strawberries are all high in water content and can help keep you hydrated throughout the day. In addition, these foods are also rich in vitamins and minerals, which can help support your overall health.
In conclusion, staying hydrated is essential for maintaining good health and well-being, especially during the summer months. By drinking plenty of water enhanced with Replenish, eating water-rich foods, and taking precautions when spending time in the sun, you can help keep your body functioning at its best.