The summer heat can tax your body’s water supply, particularly when you’re outside and active. Staying well-fueled and hydrated is an absolute must during summer exercise.
Summer workouts, or any form of outdoor activity in the heat and humidity, require you to ensure you’re getting enough carbohydrates, fluids, and electrolytes. You want to make sure you’re maintaining
safe blood and sodium levels to keep you from feeling faint.
What you eat before and after exercise can play a significant role in keeping you feeling good, staying hydrated, and functioning optimally. Doing so can help your body adapt to the water it sweats out.
Some of the best foods to eat before and after a workout are foods high in electrolytes and water. These include watermelon, honeydew, cantaloupe, soups, apples, berries, pineapple, bell peppers, tomatoes, celery, or smoothies.
Having a large water bottle to sip throughout the day is also a good idea. And if you’re outside for an extended period or doing heavy work, causing you to sweat a lot, you may want a sports drink or food with some salt to help replenish lost electrolytes.
You can keep track of your hydration status by monitoring the color and frequency of your urine. If it is dark and concentrated or you’re not going to the bathroom for extended periods, you likely need to consume more fluids. If urine is consistently clear and you are heading to the toilet at a rapid rate, you may be overhydrating.
Ultimately you want to go to the bathroom every few hours and have a light yellow color.
After an outdoor workout, you might not feel hungry or have much of an appetite, but it is important to have a snack or meal to help replenish blood sugar. A fast-absorbing carbohydrate, like fruit, rice, and some protein are recommended.
Exercising in the heat takes a little bit of extra care. Take steps to ensure your body has what it needs so you can get the most from your outdoor time.