10 Hydration Tips

10 Hydration Tips To Help You Stay Cool On Your Next Hot-Weather Walk

On days when the mercury hits 100+ degrees, it’s tempting to go inside and stay in front of the air conditioner all day long. While you definitely should drink plenty of water during these sweltering months, it’s also important to get some exercise – even if it’s only walking around your neighborhood. But in order to have fun and be safe, you must make sure that you stay hydrated before, during, and after your walk. Here are 10 tips on how to do that.

1) Do your research

#1: Carry an insulated water bottle that is large enough to hold at least 20 ounces of cold fluids. Pouring cool liquids into a cup or other smaller container could save you time, but it won't keep them as cold for very long. Also consider investing in a hydration pack that can be strapped to your back and filled with ice water so you don't have to stop to refill your water bottle.

2) Consider the weather

During a hot summer day, it's important to stay hydrated. But with so many thirst-quenching options out there, choosing the right beverage can seem overwhelming. No matter what your favorite kind of beverage is, these 10 tips will help you stay cool on your next hot-weather walk: *In the morning and at night, drink plenty of water. In the heat of the day, drink a non-alcoholic beverage with electrolytes such as Powerade Zero or fruit juice.

3) Bring water

Bring a water bottle! For every 8 ounces you drink, you should also drink 8 ounces of water. Since water is about two thirds of our total body weight, it's essential that we stay hydrated when it's hot outside. Try to maintain your routine and schedule. Going for a walk in the evening instead of during the hottest part of the day can be good for your mental health as well as your physical health.

4) Eat plenty before you go

Keeping hydrated is key, and should start before you head out the door. Think about what you're going to eat, and how your food will affect your thirst during the walk. Experiment with some different types of snacks, drinks and breakfasts in order to find the right mix that leaves you feeling energized and refreshed!

5) Don’t overdo it

Drinking water before and during your walk will help to keep you hydrated, but avoid drinking too much. Overdoing it may lead to developing hyponatremia, which occurs when the body doesn’t have enough sodium. Signs of this condition include feeling lethargic or having trouble concentrating.

6) Focus on hydration

While there are many things you can do to cool off on a hot water walk, there's nothing better than staying hydrated. In fact, drinking enough water can help to lower your body temperature and reduce the stress put on your cardiovascular system when exercising in the heat.

7) Look out for those around you

As the heat and humidity increase, the risk of dehydration increases for both you and those around you. A major sign of dehydration is reduced blood flow to your brain, which can lead to lightheadedness, fainting, and sudden death. Whether you're staying hydrated or not, make sure you keep an eye out for friends, family members, and neighbors as temperatures soar this summer!

8) Take regular breaks

A regular break will allow your body time to cool down. Drinking water also helps keep you cooler. When returning from a break, shake out your arms and legs before starting to walk again. If you don't have access to a water source or want something other than plain water, consider picking up a sports drink such as Gatorade or Powerade at the store.

9) Wear comfortable clothing

Clothing plays a key role in regulating your body temperature while you walk. It is important to wear clothing that wicks away moisture so that sweat can be dispersed away from the skin and evaporate, rather than allowing it to sit against your skin. Clothing should also be loose enough so it won't rub or irritate your skin as you move. For women, wearing a sports bra is always a good idea for protection of the breasts as well.

#1: Choose light colors over dark colors.

10) Change up your route

Don't make your dog walk in the heat of the day, where their fur coat will insulate them and make it even hotter for them. Head out for a brisk evening walk instead, before dinner time when it starts to cool down and before mosquitoes come out in force. This way you can still get your exercise, but your dog will have a more comfortable experience.