High heat and sweat loss increase fluid and electrolyte needs during summer. That is why you must not rely on your thirst alone to stay hydrated. Preloading hydration and using ice and fruit water tricks, especially during your workouts, is highly suggested. This will not only ensure proper hydration but also keep you active to do more in the gym.
In places like Dubai, where summer is a big challenge, you need to adopt a more proactive approach to stay hydrated and physically active. This guide will provide you with detailed tips and some important hydration hacks for summer workouts.
Drink Timing
First things first, drink water before and after your session, apart from getting hydrated during the workout. Start by drinking around two glasses two to three hours before exercise. Then, another one after 20 to 30 minutes before you start working out.
Drink water before, during, and after the workout
During workouts, sip 7 to 10 ounces every 10 to 20 minutes. After you finish the workout, drink at least 8 ounces within 30 minutes. This spacing supports fluid balance without overloading your stomach. Here is a simple breakdown:
| Stage | Fluid Amount | Timing |
|---|---|---|
| Pre-workout | 17 to 20 oz + 8 oz | 2 to 3 hours before + 20 min prior |
| During Workout | 7 to 10 oz every 10 to 20 min | Throughout session |
| Post-workout | 8 oz | Within 30 minutes after |
Electrolyte Balance
Water alone sometimes fails in long or intense sessions. Your body also needs electrolytes, as they help muscles and fluid balance. You can use coconut or maple water, sports drinks, or homemade mixes with fruit to maintain electrolyte balance in your body.
Electrolyte aids help, especially when sweating heavily or working out for over an hour. These are the electrolytes your body needs and what they do:
| Electrolyte | How It Helps During Workouts |
|---|---|
| Sodium | Maintains fluid balance Supports nerve signaling Prevents muscle cramps |
| Potasium | Helps muscle contraction Supports heart rhythm Aids in carbohydrate storage for energy |
| Magnesium | Reduces muscle fatigue Supports energy production Helps regulate muscle function |
| Calcium | Important for muscle contraction Strengthen bones Ensure nerve communication |
| Chloride | Works with sodium to maintain fluid balance Supports stomach acid production for digestion |
| Phosphate | Supports energy transfer (ATP production) Helps muscle recovery after exercise |
Water-Rich Food
In addition to water, your food and nutrition help with hydration, too. Several fruits and vegetables contain over 90% water, so you can snack on them before or after your training activity. They not only add water to your diet, but also nutrients and flavor. Some of the fruits you can add to your pre- or post-workout diet for hydration are:
Fruits also help with hydration
- Watermelon
- Cucumber
- Oranges
- Celery
- Strawberries
Hydration Reminders And Goals
Busy professionals with limited time to work out often also neglect their nutrition, including hydration. They can set phone alarms or use a simple app to prompt water breaks. Another way is to tie drinks to daily tasks, like before each meal or after bathroom use. Plus, keeping water within reach increases the chance you’ll sip regularly. Choose an insulated bottle for outdoor workouts to keep drinks cool.
Since daily targets make progress measurable, it is a great idea to set a dedicated hydration goal. General guidance is about half your body weight (lbs) in ounces. For example, a 150-lb person may aim for 75 oz, plus extra after exercise.
Monitor Urine Color
Your urine color can tell a lot about your body’s water needs. It can guide you about urine concentration, or specific gravity, which increases as the body conserves water. Pale yellow urine usually indicates adequate hydration, as urobilin (a pigment from red blood cell breakdown) is diluted.
Urine color and hydration
Dark yellow or amber urine means a higher solute concentration, often due to fluid loss from sweating or inadequate intake. On the other hand, clear urine may suggest overhydration, which can dilute blood sodium levels. You can find a simplified explanation below:
| Color | Status | Action |
|---|---|---|
| Pale yellow | Good hydration | Maintain intake |
| Dark yellow | Dehydration risk | Increase water and fluids |
| Clear | Possible over-hydration | Adjust to normal levels |
Avoid Alcohol And Dehydrating Substances
Alcohol acts as a diuretic by increasing urine production through suppression of the antidiuretic hormone vasopressin. This accelerates fluid loss and can lead to mild dehydration even before exercise begins. It also impairs thermoregulation, which makes it harder for the body to manage heat during workouts.
Apart from alcohol, you must limit salty snacks before workouts since they may increase fluid needs. Some energy drinks have high sodium or added caffeine, which can have a mild diuretic effect. Here is a simple table explaining what to avoid before workouts in summer:
| Substance | Why It Can Cause Dehydration Before Exercise |
|---|---|
| Salty snacks | High sodium increases fluid needs and may cause water retention. |
| Energy drinks | Often high in caffeine and sugar, which may promote fluid loss and raise heart rate. |
| High-caffeine coffee | Excess caffeine can have a mild diuretic effect and increase urination. |
| Alcohol | Impairs fluid balance, reduces performance, and slows recovery. |
| Sugary Sodas | Contain caffeine and sugar, offering no hydration benefit and possible GI discomfort. |
Your body needs proper hydration to perform and recover, especially when you’re training in high heat. Applying these hydration hacks ensures your body performs at its best and recovers efficiently. Small daily habits, such as monitoring urine color and avoiding dehydrating drinks, make a big difference. For expert guidance and a personalized hydration plan, Fit4it’s personal trainers can help design a plan that combines hydration and fitness so you stay focused and healthy.
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