Hydration & Hot Weather Activity

Exercising in heat and humidity can be a challenge. Your body needs to be able to dissipate heat and keep your internal temperature regulated.

Fluids must be replaced during exercise to allow your body to cool off by perspiring. Insufficient water intake keeps you from performing at your peak.

Basic Tips for Staying Hydrated

  • Hydration is a 24 hour effort. You need to drink before, during and after running or walking and between runs or walks. Drink often and drink plenty.
  • Thirst is not an indicator. If you are thirsty, it is TOO LATE to try to catch up on hydration. You should keep a close watch on weight changes. You should keep a close watch on weight changes that occur. Weighing before and after runs or walks will help determine how much water you have lost.
  • Check your urine. The color is an indicator of your body’s hydration status. Your urine should be light-colored-to-clear; if it’s not you need to drink more.
  • Best hydration drink? Water! Your body is three-quarters water. Ice cold water is absorbed faster than warmer water, but drinking water of any temperature is better than not drinking at all. Sports drinks are good supplements; the glucose found in these drinks, however, will slow down the absorption of water, as the body will spend some of its energy to process the glucose.
  • Know how much to drink. You’ll need approximately 4 ounces of fluid for every 15 minutes of activity. If you weigh more than a half pound to a pound less after a workout you’ll need to drink more fluids. (16 ounces of water = 1 pound)