How to Hydrate Through the Heat

This summer has brought with it record high temperatures. The sun is shining and the temperature is rising, and that makes it tempting to enjoy a workout outside. However, the optimal temperature for exercising is 68-72 degrees Fahrenheit. If you are exercising outdoors, it’s important to understand heat-related illnesses so you can have a safe and healthy workout.

Heat-related illness symptoms include:

  • Throbbing headache
  • Dizziness
  • Lightheadedness
  • Lack of sweating/dehydration
  • Red, hot and dry skin
  • Muscle weakness or cramps
  • Nausea and vomiting
  • Rapid heart beat
  • Rapid or shallow breathing

If you have been experiencing any of these symptoms this summer, make a note to go indoors upon experiencing them, cool down and seek medical attention right away.

Proper hydration in the heat is also important and can impair performance while exercising. A good rule of thumb is to consume about eight fluid ounces every 15 minutes or so. You can assess your hydration by evaluating the color of your urine. The more clear, the more hydrated you are, and the darker yellow, the more dehydrated you are.