It is HOT. The temperatures have finally tipped over the “intro to summer” feeling and we are left with the effects of the midsummer scorcher. For those of us who still prefer to workout amidst the crazy summer heat, it’s imperative to our success to make sure we stay hydrated as we train.
Our bodies are made up of 60% water. No wonder we need to keep refueling our tank! Staying hydrated with fluids helps our body in more ways than one. Fluids help us regulate our body temperature, help to lower our blood pressure, and aid in removing metabolic waste that results from vigorous exercise (4).
So how do you know if you are dehydrated? There are a few signs to look for. Dry skin, thirst, weakness & fatigue, nausea, increased body temperature, headaches, dry eyes nose & mouth, dark colored urine, & muscle cramps. In very severe cases you might actually experience vision problems, vomiting, muscle spasms, loss of consciousness, and kidney and/or liver failure. If you suspect any of these symptoms you will need to seek medical attention as soon as possible.
It is a false belief that if you workout inside during the summer as opposed to outside that you don’t have to worry about hydration. That is not the case. You should always make hydration a priority regardless of training in a facility or at an outdoor park. If you opt for exercising outdoors, choose a time of the day that is cool such as early morning to beat the rising temperatures. You can also bring extra water since it will be significantly hotter outside than in an air-conditioned gym. Your body still needs to be adequately hydrated to meet the demands you place on it while exercising. Here are 5 tips for you to beat the heat this summer and succeed at staying hydrated.
1. Drink Before Thirst Hits
You may have heard the saying “If you only drink when you are thirsty, you are already dehydrated.” This is true! Thirst is the body’s way of telling us that we need to refuel and replenish. Try writing on your water bottle or jug of water. Mark down lines with a sharpie stating what time you should drink to a certain line. This can help you keep drinking your water and have goals to hit instead of just taking sips when you remember. Think – “Can I drink to this line?” If we have a target to hit, we are statistically more likely to be successful.
2. Snack on Water Dense Foods
For some of us it is hard to drink water consistently. If you feel like this could be you, try keeping your fridge stocked with water dense foods. Produce such as watermelon, celery, cantaloupes, cucumber, strawberries, oranges, etc. All of these make great options to snack on-especially during the summer months. Once you buy the produce fresh from the grocery store or local farmers market, cut it up when you get it home so that it is easily accessible when you feel hungry or thirsty. You are less likely to gravitate towards a snack like this if it is whole and you have to cut it up and prep it when you are hungry in real time. It is better to do this when you aren’t hungry or in a hurry so that it is already available to grab and eat when you need quick hydration.
3. Ditch the Soda Pop & Caffeinated Drinks
Soda and carbonated drinks contain a lot of added sugar. Most of the time, if you reach for a soda, you are really reaching for the caffeine boost- and the super sweet taste. One can of soda cannot dehydrate an individual. Caffeine would need to be consumed in large amounts to be able to cause dehydration effects (2). Large amounts of caffeine could look different – given the individual consuming the caffeine. This is why it is still the better choice to reach for a glass of water when you are feeling thirsty. Water has immense benefits to all parts of the body, and the benefits of drinking water as opposed to drinking soda outweigh the taste factor one hundred percent of the time. These benefits are especially important when it comes to athletes and competition. Not only do your vital organs need the hydration benefits of water – but your muscles require it to aid in muscle recovery.
4. Consider a Training Supplement
If you are training consistently and strenuously, you will want to consider consuming a training supplement to aid you in replenishing your fluids that are lost during exercise. If you are training in increments of two hours or less, your main goal is hydrating with water. You typically won’t need to worry about adding in a supplement here (5). For those individuals who are training or exercising longer than two hours, you should opt to bring a supplement with you. Supplements such as Allmax Carbion & Allmax Aminocore will be great options you can add to your water bottle on the go or stationary. Allmax Aminocore is a BCAA supplement that feeds your muscles directly and aids in building lean muscle mass with fervent training. Allmax Carbion is a sustained energy source that will aid you in replenishing those electrolytes you lose during excessive training as well as acting as a solid carbohydrate source, which your body will need as well (3). Take these before or after your workout to see the best results.
5. Carry a Water Bottle
You should make it a goal to drink half of your body weight in ounces of water per day to function at the optimal level and also have the most success with your fitness goals. This can be a big task for some people! Let’s face it; the majority of the population does not drink enough water. If you have a goal to drink one half of your body weight in ounces of water each day, or you just want to drink more water in general – you don’t have to start fast. Start slow and work on making drinking water a habit. Believe it or not, if you don’t have a water bottle next to you at your work desk, or with you as you are traveling from point A to Point B, chances are you will not drink water. When it comes to drinking water, it can be “out of sight -out of mind”. If you work a full time job, make it a priority to keep a water bottle at your desk or work space that you can fill up each day and leave there when you leave. If you travel for work, keep a water bottle in your travel bag or duffel. Make it a habit to drink water consistently and you will reap the benefits.
For athletes, individuals who prefer to train outside in the sunshine, or individuals who are competing outside – here is your ultimate Summer Hydration Stack with Allmax Nutrition – to keep you at your best and most hydrated during training.
• Allmax Isoflex Chiller is a protein powder that tastes like a slurpee. Add cool water and you have the perfect drink to cool you off after you train in the intense heat. This is a whey protein isolate and contains 27 G of protein per serving. It doesn’t lack taste, but has no added sugar. Allmax Isoflex Chiller is designed with ultra high quality protein and optimum levels of BCAA’s that allow you to reach your goals in and out of the gym.
• Allmax Carbion is the ultimate hydration, endurance, recovery drink! Carbion is manufactured to allow you to use those much-needed carbs for an immensely longer duration, maintaining blood glucose levels longer so you don’t have to stop. When electrolytes dip too low in the body, performance can suffer. Allmax Carbion is designed to contain highly absorbable electrolytes to ensure you stay hydrated while you train and recover-keeping your performance at an all time high.
• Allmax Aminocore is instant BCAA’s with no added sugar or processed fillers. Our body needs BCAA’s to aid in muscle growth and repair. This formula is specially designed to ditch the foam and film and bring you the best BCAA’s to reboost those muscles.
There you have it, 5 tips to ditch the dehydration this summer. No matter where you train remember to hydrate and reach for your Allmax Hydration Stack.