Staying hydrated is always important, but our needs may increase during the summer months when the temperature and humidity rise. Not only will we sweat more during our workouts, but we may lose more water throughout the day doing normal activities. On those especially sticky days (even when the temps aren’t that high!) our bodies have a hard time cooling down since our sweat won’t evaporate. Since our body is working harder on the inside to keep our vital organs cool, we need more water to aid in the process. Here are some tips to help increase our water intake.
Summer Hydration Tips
- Keep a water bottle with you at all times. Buy an insulated water bottle (like a Hydro Flask) to help keep water cold (or the temperature of your choice).
- Try using a water bottle with a straw. You may find that you drink more when it’s easier to drink rather than needing to unscrew the top and take careful sips so the rest doesn’t land on your shirt (although it might feel good!)
- Flavor your water. If you just don’t like the taste of water, try using different flavorings. Add fresh cut fruit or cucumber to a pitcher or your water bottle. Try a no-calorie flavoring like Mio or Crystal Light.
- Increase your fruit and veggie intake. Many fruits and veggies are mostly water and they happen to be in season! Switch up your snacks to cucumbers, celery, tomatoes, watermelon, or strawberries to help keep you hydrated.
Replenish Your Electrolytes
When we sweat and lose water via other methods, we also lose sodium, chloride, potassium, magnesium, and calcium. These electrolytes facilitate in hundreds of body processes and it’s essential to keep their levels stable. Supplementing with electrolytes may also be necessary during the warmer months.
Popular sports drinks like Gatorade and Powerade are okay during a workout, but other brands such as Nuun tablets are more appropriate to add to water for general hydration (plus they flavor your water!)
Here are some ways you can add electrolytes without increasing your waistline:
- Mix half sports drink with half water
- Infuse water with fruit (try lemon, lime, or strawberries) with a pinch of sea salt
- Nuun tablets
- Nooma Organic electrolyte drink
Mind the Sugar
Summer also means lots of get-togethers which may include more alcoholic or sugary drinks than we normally would consume. Alcohol and sugar can make us dehydrated quicker. A few adult beverages on a hot summer day can take quite a toll on our hydration status. Try alternating between an alcoholic drink and a glass or water, or cutting juices with water to reduce the sugar content (try sparkling water for a fun mocktail). See our Healthy Summer Cookout post for a delicious and healthy punch recipe that will keep you hydrated and your waistline happy.
There are obviously plenty of ways you can stay hydrated. The key is to find something that consistently works for you. For additional hydration tips, strategies, or drink recipes, don’t hesitate to schedule your FREE nutrition consultation at any of the clubs!Schedule a Nutrition Consultation
Written by Sara Stanford, Nutrition Intern at Elite Sports Clubs