Stay Well-hydrated and Nourished During the Hot Summer Months

I used to work for a friend of mine who is a catering chef. In the hot, humid kitchen, she would reach for her water bottle often, saying, in a dramatic fashion, “Hydrate or die!” Strong words for something really important in the heat! We need hydration!For those of us who exercise moderately in a comfortable temperature range, water is usually a fine source of fluid replenishment. However, for those of us who work out in the heat, exercise for long periods of time or have certain medical conditions, sports drink can be a more appropriate choice because it helps to replace electrolytes lost in sweat.Some helpful tips:

• Start hydrating early! Have a glass of water before you leave home in the morning.
• Carry a water bottle with you throughout the day and drink from it regularly.
• Eat regular meals and snacks throughout the day to maintain healthy levels of all the nutrients your body needs during exercise. Hydrating foods such as soups (watch the sodium content on those that are pre-made), juicy fruits and vegetables like lettuce, cucumbers, peppers and mushrooms can help you meet your fluid needs.
• During your workout, drink on a set schedule rather than waiting until you feel thirsty. You may need up to a full cup of fluid every 15 minutes if you are exercising vigorously. Sip as you go, and monitor how you feel. Basically, you want to replenish the amount of fluid and electrolytes lost to sweat during your workout.
• Continue to drink after your workout so that you replace all of the fluids you lost to sweat. For every pound you lose during exercise, you should drink 16-24 oz of fluid. Sports drink is especially helpful if your sweat losses are so great that you lose weight on the scale during exercise.
• While exercising, pay attention to how you are feeling and respond accordingly. If you need to move more slowly, do so! If you need to rest, do so! If you have lots of energy, challenge yourself!
• A good way to tell if you’ve had enough to drink is to monitor your urine. It should be pale yellow like lemonade, not dark. You should need to urinate every 2-4 hours when well hydrated.
• If you’re keen on making your own sports drink rather than buying something pre-packaged, there is a great basic recipe and set of instructions in Nancy Clark’s Sports Nutrition Guidebook – which is a great resource for you to have on your shelf!

Many thanks to Allison Sacks, RDN of Capitol Nutrition Group and Amy LaFalce, RD, LD for their collaboration on this article.