How to Properly Hydrate Before Your Next Summer Workout


It’s really easy to get dehydrated, not to mention sunburned, come summertime. These are issues to be wary of year-round, but they’re particularly tricky in warmer weather. Whether you’re doing high intensity training or simply enjoying the outdoors on a hike or a run, it is important to stay properly hydrated, especially when the heat rises during the summer months.


"Staying hydrated in the heat can be more challenging than in cooler temperatures because we lose a significant amount of fluid through our skin in the form of sweat,” explains Jonah Soolman, RD, a nutritionist and certified trainer at Soolman Nutrition and Wellness in Wellesley, Mass. He adds "our hydration needs tend to be higher than when the temperature is more mild or cold."

Our bodies are 60% water by weight, and proper hydration is absolutely essential for our overall health. After all, the water we consume optimizes blood pressure, regulates body temperature, lubricates joints, moves waste out of the body, and aids in digestion. Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently. If you are like me and love to stay active, I suggest you make sure you are staying properly hydrated throughout the summer.


In this blog, I will give you a few reasons why you should prepare your body by hydrating it properly before your summer workouts!



In the sports community, it is known that dehydration is a major cause of fatigue. In sports like swimming, track and field, football, MMA, Crossfit, etc, where athletes tend to train for long periods of time under a lot of stress trying to achieve a high level of performance and losing a lot of sweat, it is vital that a proper form of hydration is taking place not only after the workouts but before, during and after.

Many professional athletes endorse the use of sports drink to better prepare them for a tough workout and to stay properly hydrated at all times. NBA Champion and former San Antonio Spurs Tiago Splitter says “I finally found a way to workout and get better while challenging myself to be healthier and also drop some weight.”



World Championship finalist and American triple jump star Chris Carter also agrees that it is vital that we prepare our bodies in the best way possible before going into a summer workout session. “By consuming Sports Drinks such as Hydra-Guard before, during and after my workouts, I make sure I am ready to take it to the next level and be prepared for my workouts, and everyday lifestyle avoiding cramps and preparing me to perform at the highest level at all times,” says Chris.


When we start getting dehydrated, our body’s functions tend to slow down and use other extra energy sources, leaving us feeling very tired and apathetic. That happens in everyday normal daily functions outside of the sports world as well. The feeling of not being able to focus on an important business meeting, trouble focusing in class or while studying for an exam can also be happening because of dehydration.


Even when you’re not active, your body loses more than a quart of water every day through urine, perspiration, sweat and breath, according to the National Institutes of Health. And most days, it’s more than 2.5 quarts. The goal, of course, is to replace what’s lost. And with a little planning and preparation, you can during any outdoor activity, no matter what the thermometer says. Here’s how:

1. Drink before you’re thirsty.

I usually sip on water throughout the whole day in order to stay hydrated and be ready for my afternoon workouts. Your body won’t absorb everything on time if you simply chug a gallon of water 15 minutes before your workout. That’s not how it works. Drinking water and electrolyte-rich drinks on a consistent basis is vital, so you never reach the point of thirst.


2. Take frequent maintenance breaks.

While you may not want to disrupt your workout for a water break, taking a time out for some much-needed liquid nourishment will pay off in the long run. Drink 8 to 10 ounces of water (about one full glass) before starting any activity. Once the games begin, drink another 7 to 10 ounces every 20 to 30 minutes.


3. Consider Electrolyte-Rich drinks

Professional Athletes know best. Minnesota Vikings’ Running Back Alexander Mattison emphasizes the importance of sports drinks in his preparation to play in the NFL level. “I believe that staying Properly Hydrated with products such as Hydra-Guard is very important because as an athlete, it becomes part of a healthy lifestyle choice and it helps me to prevent any injuries,” says Alex.


Your body loses important electrolytes like sodium, potassium and chloride when you sweat. A good sports drink can help you to always have your electrolyte levels balanced. As a professional swimmer, the majority of the products and food I consume are from a natural background with extremely low to zero sugar and I choose not to have any artificial products on them. Hydra-Guard Sports Drink has been helping me prepare as well as recover after my swim workouts by replenishing my electrolytes with the right quantity while keeping me away from sugar and artificial sweeteners or food dye


4. Track your intake.

If it feels impossible to guzzle down 64 ounces in a single day, you may want to come up with a hydrating schedule. As soon as you wake up, make it a point to drink 10 ounces of water—after a night of fasting, your body will appreciate a morning quencher. Drinking a predetermined number of ounces throughout the day (such as at meals, and before, during, and after a workout) can also keep you on track.


Make the Switch NOW!


Hydra-Guard Sports Drink is a great way of replenishing your essential electrolytes after a workout but keeping the calorie count low and consuming only 5g of natural sugars per bottle. If you want to check out the online store, you can use the code DS10 for a discount on your checkout.

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