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Best Ways to Do a Workout in the Heat and Stay Hydrated

Best Ways to Do a Workout in the Heat and Stay Hydrated

Working out in the heat is tough. You not only get sweaty but you also lose a lot of electrolytes through sweat. The only way to restore the lost electrolytes is to remain hydrated. Remaining hydrated also ensures that your muscles are functioning up to par.

Consider Sports Drinks

When you do your workout in the heat, you tend to sweat a lot. Sweating extensively while you exercise results in a loss of electrolytes. Once electrolytes are lost, the quantity of water in the body cannot be regulated. This is why it is important to make sure that you consume enough electrolytes to remain hydrated. Unfortunately, drinking water alone does not help in this situation. For this, you will need to consume sports drinks. You can also drink coconut water to maintain your electrolyte intake.

Eat Fruits Before Going to the Gym

Fruits contain not only water but also electrolytes. Whenever you do a workout in the heat, eat fruits as a source of hydration. You can consume fruits before beginning your workout at the gym, or you can consume them for hydration after you’re done. Do keep in mind that fruits do not substitute for the need to drink water. Fruits combined with the gradual intake of water during sets are what does the trick in helping you stay hydrated.

Measure Your Weight after Every Workout

After an intense workout in the heat, you will be dehydrated. When you lose water, you lose weight. This is what you need to keep track of. You will see a significant difference in your weight before and after the exercise routine. For each pound of weight lost, you have to consume at least 16 ounces of water. Do make sure that the change is not significant. A pound or two is acceptable, but if the change is more than 3 percent of your body’s total weight, then that’s a concern.

Check the Color of Your Urine

The color of urine is pale yellow if you are properly hydrated. If you are not, however, it will be a darker shade of yellow. Whenever you go to pee, make sure you check the color of your urine. This will tell you whether or not you are dehydrated. If you are, you know you need to head to the nearest water fountain and replenish yourself with water. Consult a doctor about any unusual color to your urine, as such irregularities may indicate another issue.

Keep Sipping Between Sets

When resting between sets during your workout in the heat, you should sip water. Do not drink too much, but make sure your mouth remains moist. The more you stay hydrated, the longer you will be able to work out.

If you are exercising in the heat, be sure to remain hydrated to keep your energy levels up.


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