Tips for staying hydrated in the summer heat (including using an electrolyte drink as needed), why hydration is important and how to know if you’re dehydrated.
I want to scream since I am SO excited that it is summer. I live for the summer months. Mostly for the fact that I love being outside and being active. Running, biking, kayaking, swimming, hiking and more- those are some of the things that make me the happiest. With the summer heat and being very active comes the need to stay hydrated. I want to share some tips to stay hydrated in the summer heat.
**Keep reading for an Ultima Electrolyte Drink giveaway!
Hydration: Why it’s Important
Hydration is so important since when you exercise, you lose a lot of fluid by sweating to keep your body cool. Your body needs water to survive. All of the cells, tissues and organs in your body needs water to work. Some things that your body uses water for is to lubricate your joints, remove waste from your body and to maintain its temperature.
How to Know if You’re Dehydrated
Your urine is the easiest way to tell if you’re dehydrated. If your urine is dark yellow, you’re probably dehydrated. If it is light yellow, you’re hydrated properly. Some other signs of being dehydrated are: dry mouth, feeling very thirsty, feeling tired, headache, dizziness and confusion. Exercising in the heat can put you at higher risk for dehydration. If you are having any of these signs, drink water right away. In the summer months, drink more liquids than normal to stay hydrated.
Tips for Staying Hydrated this Summer
1. Fruit and popsicles count
Fruit is loaded with liquids and can help hydrate you. One of my favorites is watermelon in the summer. All fruits help you stay hydrated though! Popsicles are another fun way to stay hydrated. Look for lower-sugar options.
2. Drink water before and after exercise
About 6-16 ounces an hour before exercise is a good amount to shoot for. After your exercise, it is recommended to drink 24 ounces of water for every pound you lost while running. If you run less than an hour, regular water is a good choice.
3. Try an electrolyte drink
If you have been exercising for more than an hour, an electrolyte drink may be beneficial to replete lost electrolytes and help hydrate you. My absolute favorite electrolyte drink is from Ultima Replenisher. I have been drinking it after every single run for about a year and a half. The second I walk into my house after a run, I mix up an Ultima electrolyte drink into 24 ounces of water and drink it all before hopping into the shower. Sixteen ounces is the recommended amount but I like my drinks less sweet so I do 24 ounces.
Prior to adding Ultima to my routine, I was getting headaches right after my run. Right when I started Ultima, I never got another headache after a run again. I think it was due to dehydration but I’m not sure. When we were in Florida earlier this year, I went running and didn’t have my Ultima drink after. I did get a headache! Something about it truly helps me from getting a headache after my run.
These are my favorite Ultima flavors: cherry pomegranate, all of the mocktini flavors (appletini, peach bellini and coconut pina colada), and the brand new passionfruit flavor. To make, just mix a scoop of the hydration mix into water. They come in canisters or stickpacks. I love the stickpacks for when we travel. If I plan to run, I pack some to hydrated after my run. It is sweetened with stevia and is sugar-free.
The electrolytes and trace minerals in Ultima are: calcium, chloride, magnesium, phosphorus, potassium and sodium. One thing I like about Ultima compared to other brands is that it only has 55 mg of sodium compared to other brands having a ton. I am sensitive to sodium and don’t think you need so much in your diet so I like that Ultima keeps it low.
4. Don’t leave home without water
Whenever we leave the house, I make sure to have plenty of water for everyone in our family. We got water bottle holders for our bikes. Our kayaks have water bottle holders. We carry a big water bottle in our hiking backpack. I don’t like being thirsty and recommend always having water available. We use reusable water bottles and just fill them up as needed.
5. Store water in your car
Last summer, we bought a gallon water bottle and keep it stored in our car for all of our summer adventures. Yes, the water gets warm at times but if we are in need of water, that doesn’t matter.
Have the best summer and stay hydrated!
The giveaway will be for a 90 serving canister of Ultima Passionfruit + a glass water bottle to THREE winners!
This post is sponsored by Ultima. My absolute favorite electrolyte drink that has been rehydrating me for over a year.