We are all aware of the importance of drinking enough water, but it is even more crucial when it comes to exercising in the summer. High temperatures and humidity can lead to rapid dehydration, which can have serious consequences on our body and our physical performance. This is why it is important to understand why and how to hydrate properly during the summer when exercising.
Why is hydration important?
When you exercise, you sweat, which leads to a loss of essential fluids and electrolytes. If you don't replace these fluids, your body will quickly become dehydrated, leading to decreased physical performance, increased fatigue, increased heart rate and body temperature. Additionally, dehydration can cause muscle cramps, headaches and decreased coordination.
How to hydrate correctly?
The golden rule for hydration is to drink water before, during and after exercise. It is advisable to drink around 500 ml of water two hours before doing sports, then 200-300 ml every 15-20 minutes during exercise, depending on the duration and intensity of the physical activity. Isotonic drinks can also be a good option because they contain essential electrolytes that can help replace those lost through sweating.
Foods that help maintain hydration:
In addition to drinking water and drinking isotonic drinks, it is also important to eat foods rich in water, such as fruits and vegetables. Foods like watermelons, cucumbers, tomatoes, and zucchini are high in water content and can help maintain your hydration while providing essential nutrients for your body.
Avoid drinks that can cause dehydration:
Certain drinks like alcohol, coffee, and soda can have a diuretic effect, meaning they increase the amount of urine your body produces and can contribute to dehydration. So avoid these drinks before, during and after exercise.