Stay Hydrated...Gulp!

Exercising outside is always more fun than being stuck indoors...more scenic, fresh air, sunshine! However, as the summer progresses and it gets hotter and hotter out, we have to stay aware of our hydration levels and how much we are sweating. Dehydration can have severe consequences so you want to keep your body hydrated and full of water so you can keep functioning optimally! A few things to get out of the way before giving some tips to stay your coolest. First of all, there is no set amount of water to drink per person per day. Everyone's bodies are different, just pay attention to yours and if you feel thirsty, drink some water. Or if you feel hungry but recently ate, drink a glass or two of water and see if you were just thirsty. An exact amount is also tricky to pinpoint since certain foods we eat contribute as well, such as certain fruits and vegetables with high water content. Other liquids, even if not water also count. So in summary, pay attention to your body specifically. Next, if you workout, be sure to replenish those lost liquids during and after your workout. You should not lose more than a few pounds during a workout or you are not drinking enough water for the amount you are sweating or you were not hydrated enough to begin with. If you weight yourself before and after your workout, for every pound lost afterwards, replenish with 24 ounces of water.

Ok, on to some tips on staying as cool as possible in the summer heat:

1. Make sure you are hydrated before beginning. You are prone to sweat more when it is hotter so if you start dehydrated, your body will have less to lose! Drink at least one or two 8-ounce glasses of water before beginning your workout.

2. The earlier in the morning you workout, the cooler it will be outside. Same goes for the later at night, after the sun goes down. It will obviously be the hottest mid-day so try and avoid those times as much as possible or move your workout indoors if that is the only time you have available.

3. Wear light colored, light weight, comfortable, sweat wicking clothing. You want items that specifically say sweat wicking so that they do not become heavy and uncomfortable after absorbing sweat (i.e. cotton fabrics). If you exercise outdoors a lot, invest in some outdoor specific clothes.

4. Be sure to lather up with sunscreen. This is obvious, no explanation necessary!

5. Wear a heart rate monitor to keep track of your heart rate. Be sure to not push yourself too hard and overheat your body. Keep your heart rate within 70% of your max.