Nutritious Nuggets: Hydrating for Summer, Summer, Summer Time!

It appears we quickly went from Winter to Summer here in Georgia…no Spring for us this year. As it is getting hotter we are sweating more which leaves us at risk for dehydration and dehydration is bad news for our training and health. Since we are still keeping you on your toes for when the AC will officially kick on at the gym lets chat all about water to keep you hydrated!

How Do I Know If I’m Drinking Enough Water?

If you are well hydrated you should have good energy, feel strong during workouts, light/clear colored urine (and going to the bathroom often!)

If you are dehydrated you may experience : thirst, dry skin, fatigue, headaches, weakness and a difficult time recovering after workouts, darker colored urine and muscle cramping. If you experience any of these it may be a sign to up yo’ water!

How Much Water Should I Be Drinking?

Great question! Sedentary individuals should be drinking a minimum of 4 to 7 cups a day. However if we are exercising, especially in warmer weather we need to be getting 11 cups (women) to 16 cups (men) a day.  Another way to calculate is to take your bodyweight/2=total ounces (150lbs/2=75 oz a day). This would be a minimum. If you are working out that day you would want to add at least 2-4 more glasses depending on how much sweat you lost during your workout.

How Do I Get That Much Water In Everyday?

Another great question…

  • Start your day drinking 2 glasses of water. Do this as soon as you wake up. Coffee doesn’t count, have this H2O with your morning cup of joe.
  • 2-4 glasses of water 1-2 hours prior to exercise
  • 1-2 glasses of water 20 minutes before exercise
  • Rehydrate after exercise (for every pound of sweat lost drink 2 cups) think about drinking 2-4 glasses within 1-2 hours post workout.
  • Drink 2 glasses of water in the evening, especially on days before workout days.
  • Other options: Drink water with all your meals, try to get in 2-4 glasses of water at each meal. Some studies have shown that drinking 2 glasses of water prior to your meal can lead to weight and body fat loss, whoa, that’s some powerful water!

Don’t let this warm weather start dragging down your workouts, treat your body right and up that water.