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Staying Hydrated and Nourished During Summer Workouts

by Jordan Zapisek

Summer brings longer days, abundant sunshine, and plenty of opportunities for outdoor activities. However, it also brings higher temperatures and increased humidity, making hydration and nutrition especially critical when working out. Here’s a comprehensive guide to help you stay properly hydrated and nourished while exercising in the summer heat.

1. Hydration: The Cornerstone of Summer Fitness

Man drinking water from plastic water bottle
Photo by Ketut Subiyanto

Water is essential for regulating body temperature, maintaining blood volume, and ensuring the proper function of all bodily systems. Dehydration can lead to heat exhaustion or heat stroke, both of which are serious conditions.

Pre-Workout Hydration

  • Start Early: Begin hydrating several hours before your workout. Drink 16-20 ounces of water 2-3 hours before exercise.
  • Check Your Urine: Light yellow urine indicates good hydration. Darker urine suggests you need more fluids.

 

During-Workout Hydration

  • Steady Intake: Aim to drink 7-10 ounces of water every 10-20 minutes during your workout.
  • Electrolytes Matter: If you’re exercising for more than an hour, consider sports drinks that replenish electrolytes lost through sweat. Look for drinks with sodium, potassium, and magnesium.

 

Post-Workout Hydration

  • Rehydrate Promptly: Drink at least 16-24 ounces of water for every pound lost during your workout. A good practice is to weigh yourself before and after exercise to gauge fluid loss.
  • Replenish Electrolytes: Continue to consume electrolyte-rich fluids if you had an intense workout or sweat excessively.

2. Nutrition: Fueling Your Summer Workouts

Man eating delicious dish with meat and vegetables
Photo by Michael Burrows

Pre-Workout Nutrition

  • Balanced Meal: Eat a balanced meal 2-3 hours before your workout, including carbohydrates, protein, and fat. For example, oatmeal with fruit and nuts or a chicken and vegetable wrap.
  • Quick Snack: If you’re short on time, have a small snack 30-60 minutes before exercising. Options include a banana, a handful of almonds, or a smoothie.

 

During-Workout Nutrition

  • Energy Boost: For workouts longer than 90 minutes, consume small, easily digestible snacks like energy gels, chews, or a piece of fruit to maintain energy levels.
  • Stay Light: Avoid heavy or greasy foods that can slow you down and cause discomfort.

 

Post-Workout Nutrition

  • Recovery Meal: Eat a meal within two hours of finishing your workout to aid muscle recovery and replenish glycogen stores. Include lean protein, complex carbohydrates, and healthy fats.
  • Protein Intake: Incorporate a source of protein to help repair and build muscle. Examples include grilled chicken with quinoa and vegetables, or a protein shake with fruit and spinach.

3. Adjusting for the Heat

A Woman in Red Sweater Warming Up in the Morning
Photo by Ivan Samkov

Timing Your Workouts

  • Early or Late: Schedule your workouts for the cooler parts of the day, either early morning or late evening.
  • Shade and Breeze: Opt for shaded areas and breezy spots to keep your body temperature in check.

 

Clothing and Gear

  • Breathable Fabrics: Wear lightweight, moisture-wicking clothing to help keep you cool.
  • Sun Protection: Apply sunscreen, wear a hat, and use sunglasses to protect yourself from harmful UV rays.

 

Listening to Your Body

  • Know the Signs: Be aware of symptoms of dehydration and heat-related illnesses, such as dizziness, headache, excessive sweating, and nausea.
  • Take Breaks: Don’t push yourself too hard. Take regular breaks to cool down and hydrate.

4. Additional Tips

Young woman connecting smartphone and smart watch
Photo by Ketut Subiyanto

Variety in Fluids

  • Beyond Water: Mix up your hydration sources with coconut water, herbal teas, and homemade electrolyte drinks.
  • Fruits and Vegetables: Consume high-water-content fruits and vegetables like watermelon, cucumber, and oranges to supplement your fluid intake.

 

Consistency is Key

  • Daily Habits: Make hydration and proper nutrition a daily habit, not just something you focus on during workouts. This ensures your body is always ready for physical activity.

 

Monitor and Adapt

  • Track Your Intake: Use apps or journals to monitor your fluid and food intake, adjusting as necessary based on your activity level and weather conditions.
  • Stay Informed: Keep abreast of the latest hydration and nutrition advice to continually optimize your regimen.

By paying close attention to your hydration and nutrition needs, you can enjoy safe and effective workouts throughout the summer. Remember, your body’s requirements might vary, so listen to it and make adjustments as needed. Stay cool, stay hydrated, and keep moving! If you have any other tips you want to share, or questions about Tiger Tail USA, please email [email protected]. 

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JordanZapisek

About the Author: Jordan Zapisek

Jordan Zapisek is a graduate of St. Lawrence University with a degree in Business and Communications and a minor in Caribbean and Latin American studies. She currently serves as the General Manager of Simple Assistant and resides in Syracuse, NY. She leads JZ Agency3, a small, independent marketing agency specializing in digital marketing strategies that help brands achieve purposeful growth. The agency prides itself on transforming marketing strategies into business inspiration and maintaining a constant focus on the ever-evolving marketing landscape.

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