Beat The Heat: Experts Reveal How To Stay Hydrated During Summer Workout Sessions

The goal of hydrating while exercising, whether in the summer or not, is to replace fluids lost through sweat. Inadequate hydration during exercise would result in muscle fatigue and hyperthermia.

With summer in full swing, exercising can often be a chore or a very difficult activity to complete. (Representational Image)

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Working out or exercising in any way is one of the most important habits to develop. It goes without saying that exercise has numerous benefits, ranging from preventing metabolic disorders to assisting cells in remaining active to increase vitality. However, with the summer season in full swing, exercising can often be a task or a very difficult activity to perform for all adults, children, and the elderly. Here are some suggestions for completely hydrating the body.

HYDRATION ESSENTIAL FOR MAINTAINING ELECTROLYTE BALANCE

In a conversation with ABP Live, Neeshu Saini, Clinical Dietitian at Chicnutrix said that hydration cannot be measured for any specific season, but when we talk about working out, especially in summer, it plays an important role for both genders in maintaining electrolyte balance (sodium and potassium).

Whenever we engage in physical activities such as sports, travel, and work, lack of hydration can cause heat to build up in our body during a workout, increasing the rate of cardiovascular strain, glycogen utilization, and muscle lactate, making the body work harder than it should, she said. Electrolytes like sodium (Na) play a crucial role in maintaining blood pressure levels and keeping you calm, and a well-hydrated body functions better. 

IDEAL REHYDRATION AMOUNT 

According to Anushka Saran, Dietician and Co-Founder of NourishNow India, the purpose of hydrating during exercise, whether in the summer or not, is to replenish fluids lost as sweat. Muscle fatigue and hyperthermia would result from inadequate hydration during exercise, she added. 

Dehydration has been shown to reduce muscle contractile capacity, affecting performance. "Depending on the degree of dehydration, symptoms can range from mild headaches and loss of appetite to serious muscle spasms and delirium. Heat cramps, heat exhaustion, and heat stroke are the most common problems. Rehydrating with 100-200ml of water every 10-15 minutes is ideal," Anushka said. 

"The fluid would differ depending on the type of exercise performed. Plain cool water for light weight lifting or cardio training. ORS/BCAA (branched chain amino acids): increased energy levels/Arginine: faster muscle recovery for intense weight training and cardio. For athletic training (mostly outdoor and lasting more than 2 hours)- sports drinks containing 6-8% glucose," she added further. 

TRUST FOLLOWING SOURCES FOR BEATING DEHYDRATION

Dr Pooja Singh, Health Expert at Fast&Up, told ABP Live that the heat and rising temperatures are having a small to significant impact on everyone. She further shared some of the best, easiest, and most affordable ways to stay hydrated this summer, particularly for those who work and athletes competing this season.

• Water: Okay, firstly, one of the myths is that drinking ample amounts of water will help you stay hydrated. A big NO. While we need water for hydration, water alone would not do the trick here.
• Minerals: Yes, electrolytes added to water will do what’s needed to maintain a good acidicalkaline and electrolyte balance in the body. Electrolytes are minerals that carry electrically charged ions dissolved in a polar solvent, such as water. In addition, they aid in regulating vital activities in your body.
• Major minerals include calcium, potassium, magnesium, sodium, chloride, and phosphorus. Basically, we need these ions to reach the organs that lead to improved oxygenation, thus helping to keep ourselves mentally and physically fit in this rising temperature (managing parameters like B.P., pulse rate, heart rate, etc.).
• Best high electrolyte and mineral fluid options: One of the best milk-related electrolyte products is coconut water, milk, and yoghurt. Smoothies made from nuts, fruits, and vegetables also contribute to mineral and electrolyte balance.
• Tablet-infused water: electrolyte tablets like the effervescent ones are easier to carry and use, especially when one is traveling and outdoors most of the time.
• Fruit juices: the best fruits here are the ones that are low in fructose levels and high in hydration. Watermelon juice works wonders in such times

WORKOUT TIPS TO AVOID DEHYDRATION

Dr Pooja Singh also recommended some workout tips that can help people beat the heat and dehydration this summer season  

• The time of working out: Try to avoid working out during the hottest part of the day. 
• Workout intensity: Depending on your electrolyte and internal organ hydration, try to keep your workout intensity low or high to avoid fluid depletion. 
• Recovery: Eating a well-balanced diet and getting enough sleep is critical for keeping the body and mind in shape, especially during the summer.

NOT JUST DRINKS, YOU CAN RELY ON HYDRATING MEALS AS WELL 

Sanil Rane, Nutritionist with GoodEatz told ABP Live that drinking plenty of water while exercising in the summer is recommended, and including hydrating meals and drinks in your daily routine can improve your performance. Adding nutrient-rich meals to your diet, such as mushroom soup and masala oats, as well as plenty of water, can help you stay hydrated, he added. 

"Masala oats are a fantastic source of fibre and other essential nutrients that can help you feel full and energised throughout the day. Because mushroom soup is high in vitamins, minerals, and antioxidants, it makes an excellent hydrating snack for those mid-afternoon cravings," Rane said.