As the weather gets hotter the risk of heat exhaustion increases exponentially for outdoor enthusiasts. A key aspect of avoiding heat exhaustion is first staying out of extreme weather followed but proper hydration. If you’re determined to exercise in extreme weather, staying hydrated is absolutely essential. Whether you’re a professional athlete or simply someone who enjoys running outdoors, here’s why water should always be your go-to beverage as you‘re working out in the heat.

Staying hydrated during exercise helps to regulate body temperature and blood pressure, transport nutrients and oxygen to our muscles, and remove waste products. When we’re dehydrated, our body’s ability to perform these functions is impaired, which can lead to decreased athletic performance and an increased risk of injury.

Symptoms of Heat Exhaustion

Our bodies are made up of approximately 60% water, and every cell in our body relies on it to function properly. When we exercise, we lose water through sweat and increased breathing. This loss of water can lead to dehydration, which can cause fatigue, dizziness, and even more serious health problems like heat exhaustion.

Heat Cramps are an early sign of Heat Exhaustion as the body becomes dehydrated and overheated . These cramps often start in the legs and can feel like a Charlie Horse or a sudden Strained Muscle.

Once Heat Exhaustion has set in you may become drowsy, confused, and stop sweating altogether due to dehydration. It is important to monitor at risk individuals in high heat situations. Slow rehydration and immediate cooling are imperative to recovery.

If heat exhaustion symptoms have not improved after 5-10 mins of cooling and rehydration it’s time to call for medical assistance. As body temperature reaches >106ºF, Heat Stroke can cause brain damage. Medical attention is imperative.

How Much Water Should You Drink to Avoid Dehydration?

The amount of water you need to drink depends on a variety of factors, including your body weight, the intensity of your workout, and the climate you’re exercising in. As a general rule, it’s recommended that adults drink at least eight 8-ounce glasses of water per day, but this amount may need to be increased if you’re exercising.

A decent way to determine how much water you need to drink during exercise is about 7 to 10 ounces of water for every 10 to 20 minutes of moderate exercise.

Tips for Staying Hydrated

If you’re someone who struggles to drink enough water throughout the day and being outdoors is a part of your life, there are several tips and tricks you can try to help you stay hydrated:

1. Carry a water bottle with you wherever you go.
2. Add a slice of lemon, lime, or cucumber to your water for flavor.
3. Drink water before, during, and after physical activities.
4. Eat water-rich foods like watermelon, cucumbers, and celery.
5. Set reminders on your phone to drink water throughout the day.

Hydration is key to optimal athletic performance and overall health. By making sure you’re drinking enough water before, during, and after exercise, you can help prevent injuries and ensure you’re getting the most out of your workouts. So next time you hit the gym, be sure to bring a water bottle and make staying hydrated a priority. Your body will thank you!

References:

https://www.mass.gov/info-details/extreme-heat-safety-tips

Casa, D. J., Armstrong, L. E., Hillman, S. K., Montain, S. J., Reiff, R. V., Rich, B. S., & Roberts, W. O. (2015). National Athletic Trainers’ Association position statement: fluid replacement for the physically active. Journal of Athletic Training, 50(9), 987-1000.

Cheuvront, S. N., Kenefick, R. W., & Montain, S. J. (2010). Sawka MN. Mechanisms of aerobic performance impairment with heat stress and dehydration. Journal of Applied Physiology, 109(6), 1989-1995.

Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377-390.