As we approach the summer months, hydration becomes increasingly important. Many of us already struggle to get in all the water we need in a day, and add extra heat and sweat on top of that, and it becomes far more difficult to recover and perform well in the gym.
In this article, we will examine why hydration is important for overall health and gym performance. We will also explore a few ways to make it easier to get into the habit of drinking enough water each day and tips to stay hydrated during long, sweaty workouts.
Why do we need water?
Water is essential to life.
It regulates body temperature, cushions joints, supports digestion, transports nutrients, and removes waste through sweat and urine. Proper hydration helps us maintain energy, mental clarity, and metabolic health. Our immune systems also depend heavily on it.
When we are dehydrated, we not only make our daily tasks more difficult but also negatively impact our health. Even mild dehydration can cause fatigue, headaches, poor concentration, and mood swings. Over time, chronic dehydration may contribute to issues like kidney stones, urinary tract infections, and impaired heart function.
For most people, drinking half their body weight in ounces of water per day is a good starting point. However, participating in high-intensity exercise (especially in the summer) can increase that basal need.
Hydration and Performance
When we look at hydration from a performance standpoint, it becomes even more critical.
Water is vital for muscle function, so without it, we lose endurance and experience a decrease in power and strength. Our brain functions slowly, impairing our cognition and increasing our perceived exertion. Everything becomes more difficult under dehydration.
Our joints become stiff, and the risk of cramps increases. Overall, any physical endeavours when dehydrated are miserable and can become dangerous.
If you begin to feel dizzy and lightheaded or are overly fatigued and thirsty, these are all signs to watch out for during the upcoming summer months.
How to Hydrate Properly
In addition to our daily water intake when not exercising, we need to consume more when participating in physical activity. Approaching this with intention can reduce the risk of dehydration and lead to a better workout experience overall.
Before your workout, drink 16–20 oz of water 2–3 hours before exercising, and add electrolytes (sodium, potassium, magnesium) if needed for long or intense sessions (over 60 minutes).
Drink 7–10 oz of water during your workout every 10–20 minutes.
After your workout, be sure to replenish any lost fluids and electrolytes.
A few tips to help you stay hydrated this summer
- First, ensure you drink enough water throughout the day. Set an alarm if you have difficulty remembering, or buy a large water bottle that you can consume daily.
- Carry a water bottle everywhere. This is especially important at the gym on those hot days. Once more, if you will be working out for a prolonged period, add electrolytes to your water.
- Each water-rich food. Examples here could be watermelon, cucumbers, oranges, etc. By snacking on these foods, you are contributing to your hydration, not to mention getting all the benefits of healthy fruits and vegetables.
- If you are attending an event where you will be outside for most of the day, try to stay in the shade and keep as cool as possible. This will help prevent the brain fog that can accompany dehydration, setting you up for success.
Drink your water
Stay hydrated this summer. After all, it is crucial for our performance, health, and safety. You will find that you will enjoy your workouts much more.
