Exercising outside in the summer can dehydrate you quickly. Having a plan for staying hydrated will prevent muscle cramping, overheating and light headedness that typically come with hydration loss. Other signs of dehydration can be mental impairment and nausea.
Start by drinking 16-20oz of water 2 hours prior to exercise and 8oz every 10 – 20 min depending on your activity exertion. Another good way to measure your hydration loss during exercise is to weigh yourself before and after your workout. For every pound lost you should drink 16-20oz of water to rehydrate. Instead of rapidly drinking the water to rehydrate, sip water over 20 – 30mn. This will give your body time to absorb the liquid and will prevent stomach upset or nausea.
Take advantage of the cooler hours during the summer by exercising early in the morning or later in the evening. Happy exercising!