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4 Tips to Stay Hydrated When Working Out During the Summer

Aug 18, 2021

Proper hydration is absolutely essential for our bodies to function correctly. Not only does it regulate body temperature, but it regulates the beating of the heart and ensures that nutrients get to where they need to go. Our bodies lose water at an expedited rate whenever we exercise – and particularly so as we come and go during the sweltering summer days.

While hydration needs will vary from person to person based on the surrounding conditions (setting, temperature, workout gear, regimen, health history), it’s not unusual to lose several liters of water as you workout over the course of just one hour.

Fitness Together Ellicott City offers the following 4 tips to stay hydrated during your summer workouts (and any time of the year):

  1. Drink plenty of water (at periodic intervals): Start with 17-20 ounces of water two to three hours before heading to the personal training studio. Drink 8 ounces before your session, and another 7-10 ounces every half an hour as you exercise. Close out your session with another 8 ounces following your workout.
  2. Consider an energy drink for high-octane performance. If you’ve scheduled a workout that will last more than an hour, you may opt to supplement water with Gatorade to restore electrolytes, although water is all that is truly required by your body.
  3. Pick your workout times and spaces carefully. Summer days are at their hottest between 10 a.m. and 5 p.m. Be careful not to exercise full throttle outdoors during this time. Personal training studios are air-conditioned and fully equipped for virtually any workout, keeping you safe and comfortable as you pursue a healthier lifestyle.
  4. Know the symptoms and ACT: Dehydration is typically associated with dizziness, nausea, and muscle cramps, as well as an accelerated heartbeat and the absence of sweat. But it can also lead to confusion and even passing out. Avoid heatstroke by knowing what to look for and heading dehydration and more severe illness off at the pass. Don’t allow yourself to get thirsty.

Dehydration is a serious issue, particularly for exercise enthusiasts who don’t take the time to replenish their fluids. Start with our tips for staying hydrated during your summer workouts. Then seek the counsel of a certified personal trainer. The specialists at Fitness Together Ellicott City take proper hydration incredibly seriously and will monitor you closely to make certain you achieve your goals safely and securely. Call us today at 410-750-2228 to learn more.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.