Beat the Heat: Stay Hydrated to Work Out Safely
Summer's here! Just in case you missed it.
Hard for us to ignore it here in NC with the 110+ temperatures… but I know so many of us are suffering across the states with this heat wave!
But that doesn't mean you have to ditch your workout routine, my friends. Some small adjustments and really tuning into your body for a quick (real) biohack is where it’s at. least chat:
Hydration
Water is vital for regulating body temperature (even when it’s cold, FYI). During exercise, you lose more fluids through sweat. This is not medical advice - just a rule of thumb that I use myself. In an effort to stay topped up, I calculate:
Body Weight (lbs) x 0.5 = Fluid Ounces per Hour
This is a baseline – and needs to be adjusted based on intensity and duration, also size of YOU and how hydrated you are when you start. You’ll also want to make sure you’re getting electrolytes throughout the day.
Pro Tip: Urine color is a great hydration indicator. Aim for pale yellow – dark yellow signifies dehydration.
Hydration Hacks:
Pre-Workout: Drink 16 to 24oz of water 1-2 hours beforehand.
During Workout: Sip 5oz of water every 10-15 minutes.
Post-Workout: Replenish lost fluids with water and/or a sports drink.
Exercising in the Heat: Safety First
While you can still exercise outdoors, be smart about it and make sure you’re cleared by your doctor:
Schedule: Aim for cooler mornings or evenings.
Location: Seek shade or air-conditioned gyms.
Clothing: Wear loose, breathable fabrics.
Sunscreen: Protect yourself from harmful UV rays.
Listen to Your Body: Take breaks when needed and don't push yourself too hard.
Consider incorporating water-rich fruits and vegetables like watermelon and cucumber into your diet for added hydration, too. Now stay safe, stay hydrated, and keep crushing your workouts all summer long (preferably in the AC)!
Remember: when in doubt, ask a medical provider for help or seek medical attention immediately. The above is intended as a guideline only.