Here’s a few things that you’re probably extremely aware of already: First, the summer is hot. Second, heat makes you sweat. Finally, that sweat means that your body is literally losing water, headed toward dehydration. This whole equation gets even worse if you plan on exercising in those elevated temperatures. So, then, how can you stay hydrated this summer? Here are four easy tips.
- Drink water. This might seem obvious and… well, that’s because it is. But the truth is that preemptively drinking plenty of water is the absolute best thing you can do to avoid dehydration. Unfortunately, when you begin to feel the symptoms of dehydration – headaches, fatigue and cramps – you are already dehydrated and it will take time to recover. Therefore, prevention is a much more effective approach. But how much water is enough? This is actually a fairly difficult question to answer, since hydration needs varying widely from person to person. In fact, the traditional eight, 8oz glasses of water a day is widely considered to be outdated and inaccurate. Which brings us to the next two strategies to have tucked away in your hydration arsenal.
- Weigh your loses. One of the most effective and accurate ways to judge your hydration needs is to weigh yourself before and after exercise. As you sweat, you’re likely to lose a significant amount of water weight. So, by comparing your before and after weights, you can accurately measure exactly how much water you need to replenish. For every pound you lost while exercising, drink 16 ounces. It’s also important for you to know that if you’re body weight changes by 3 percent or more, you may already by dealing with serious dehydration.
- Check the color. Although this technique might seem a little crude, checking the color of your urine is one of the oldest and most trustworthy ways to ward off dehydration. Logically, if your urine is pale yellow or clear, you’re doing well on the hydration front. If the fluid is dark, you need to drink more water.
- Beyond water. But water isn’t the only thing you lose when you sweat; your body also bundles up vital micronutrients called electrolytes with that sweat. These minerals are incredibly useful to your body, helping to facilitate nerve impulses and muscle contractions in addition to supporting brain and heart function. Excreting large quantities of these substances, then, can create plenty of problems – even damaging the heart. Water alone, for all of it’s importance, does not typically contain electrolytes. Depending on how much you sweat, then, you may need to turn to something besides water to restore your electrolytes to healthy levels. Sports drinks, coconut water or DIY solutions are all common ways to tackle this problem. Gnarly Boost is designed to be a natural, convenient way to keep you hydrated while giving you a little extra energy.
Want to learn more about improving your health and fitness? Feel free to check out our other posts on the subject!