How To Stay Hydrated When Working Out In Summer?

How To Stay Hydrated When Working Out In Summer?

Staying hydrated is essential for overall health and well-being. But this becomes even more critical during the hot summer months, particularly while you’re working out.

When exercising in the summer heat, your body loses fluids through sweat, which leads to dehydration, if not replaced adequately.

As a result, you often experience fatigue, dizziness, headaches and in extreme cases, heat exhaustion or stroke.

It is therefore important to take proactive measures to keep yourself hydrated while you stay fit.

A study published in the International Journal of Sports Nutrition & Exercise Metabolism also highlights the importance of staying hydrated.

According to it, dehydration often leads to a decrease in athletic performance, while increasing the risk of heat-related illnesses.

It is therefore crucial to drink ample water and keep yourself hydrated, particularly during the summer.

In this article, we’ll discuss a few tips to stay hydrated while working out in the summer. Let’s dive right in.

Tips to Stay Hydrated While Working Out in Summers

1. Always pre-hydrate

Whether you're doing a sweaty indoor gym session or riding a bike outside, it’s important to hydrate yourself before you get started.

Pre-hydration is an essential practice during the summer as it helps regulate your body temperature by ensuring the sweat glands are properly hydrated.

Consuming 400-600 ml of water two hours before hitting the gym improves your overall health. It flushes out harmful toxins, while improving digestion and keeping your body functioning optimally.

This is especially true if you are getting a HIIT session on a cardio machine like an elliptical with incline.

Also Read: Best Natural Ways to Cool the Body in Summer

2. Drink water before, during, and after your workout

Drinking water before, during, and after your workout is crucial to staying hydrated, especially during the summer months when the heat and humidity are particularly challenging. Here’s a quick breakdown of the benefits of staying hydrating across all 3 stages:

  • Pre-workout: Drinking water before your workout can help increase your fluid reserves, which reduces the risk of dehydration during a workout.
  • During your workout: Drinking water during your workout is essential to replenish fluids lost through sweating. Depending on the intensity and duration of your workout, you may need to consume more water to stay adequately hydrated.
  • Post-workout: Drinking water after finishing your workout can help flush out toxins, reduce inflammation, and improve nutrient absorption. This phenomenon helps in speeding up recovery and reducing muscle soreness.

3. Carry your bottle wherever you go

When you exercise in hot and humid weather, your body sweats more to regulate the body temperature – which can lead to dehydration.

If you have your own water bottle, you have easy access to water throughout your workout. It is also quite environmentally friendly and reduces plastic waste.

4. Choose low-intensity workouts

Low-intensity workouts typically don't make you sweat as much as high-intensity workouts, and therefore don't cause as much fluid loss through sweat. As a result, it may be easier to maintain hydration during and after low-intensity workouts.

To do so, you can opt for a quick workout on the heavy-duty treadmill, or replace it with an elliptical. Moreover, it not only keeps you fresh but also puts less pressure on the joints.

Also Read: 
how to make healthy summer drinks for kids?

5. Don’t forget the electrolytes

Sweat is our body's defense against overheating. Unfortunately, when you sweat, you tend to lose important minerals such as potassium and sodium. They support multiple body functions such as fluid balance and producing energy.

In addition to drinking water during a workout, ensure you replenish the electrolytes by consuming sports drinks or electrolyte tablets. These things provide a quick and easy way to replenish lost electrolytes and improve hydration during summer.

6. Try to minimize alcohol and caffeine consumption

Alcohol and caffeine are both diuretics, which means they increase urine production and can lead to dehydration.

Caffeine is found in coffee, tea, and many soft drinks, while alcohol is present in beer, wine, and spirits. When consumed in excessive amounts, both substances can increase fluid loss through urine, which can lead to dehydration.

Additionally, both alcohol and caffeine can also interfere with the body's natural hydration mechanisms. In contrast, water is the best beverage for staying hydrated.

By drinking enough water you can help maintain your body's fluid balance and avoid the negative effects of dehydration, such as fatigue, headaches, and dizziness.

7. Include more soups/porridges in your diet

Incorporating soups and porridges into your diet is also an effective way to stay hydrated. These foods have a high fluid content, providing a quick and efficient way to replace fluids lost during exercise.


By following the above-mentioned tips, you can stay hydrated during your workout in summer and enjoy the benefits of a healthy and active lifestyle. And listen to your body for a better, more beneficial workout.



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