Hot Girl Summer: How to Stay Hydrated & Energised Exercising in the Heat

As summer approaches and the weather begins to heat up here in Australia, the thought of heading outside for a workout can feel daunting. Exercising outdoors provides several benefits, including regulation of circadian rhythm, exposure to natural light and fresh air, however soaring temperatures can present unique challenges, particularly when it comes to hydration. Proper hydration is crucial for maintaining performance, preventing fatigue and promoting health; this becomes increasingly important in high temperatures.

In this blog post, we’ll delve into the importance of hydration while exercising in the heat, share practical tips for keeping your fluid levels in check, and explore strategies to maximise your workouts during the hottest months. Whether you’re hitting the trails or the pavement, understanding how to hydrate effectively can help you conquer the heat and reach your fitness goals safely.

THE IMPORTANCE OF HYDRATION

Hydration is the replacement of body fluids lost through sweating, respiration and elimination of waste. On average, the human body requires 2-3L of water per day to replace these lost fluids, however increased sweating (via heat exposure) and increased respiration (via exercise) both increase fluid loss and therefore increase our requirement for fluid replacement. Insufficient fluid replacement can quickly lead to dehydration, which can cause symptoms including:  

• Tiredness and fatigue  
• Dizziness, weakness and light-headedness  
• High heart rate and low blood pressure  
• Muscle cramps  
• Heat intolerance or chills  

Severe dehydration can lead to serious complications including electrolyte imbalances, heatstroke, organ failure and even coma, indicating just how crucial proper hydration status is to our health.  

HOW TO PROPERLY HYDRATE

Staying hydrated is essential for optimal performance and overall health, especially in hot conditions. Whilst exact fluid requirements will vary amongst individuals based on age, gender, body size, temperature and activity, general guidelines to promote hydration when exercising include consuming:  

• Approximately 500-600mL of fluid 2-3 hours before exercise 
• An additional 200-300mL of fluid 10-20 minutes before exercise  
• 200-300mL of fluid every 10-20 minutes during exercise 
• 500-700mL post exercise 

It is important to listen to your body and monitor how you are feeling prior to, during, and after exercise in the heat. It can also be a good idea to monitor your urine colour to help determine your hydration level (a pale-yellow colour indicates proper hydration, while darker urine signals a need for more fluids). If you are an athlete or engaging in competitive sport, it may be beneficial to work with a sports dietitian to determine your optimal fluid replacement schedule including times and quantities. 

WHAT TO DRINK FOR HYDRATION  

For those engaging in exercise <45 mins of low-moderate intensity, cool water is sufficient at replenishing fluids. However, for those engaging in moderate-high intensity activity for greater than 60 minutes, a sports drink or electrolyte supplement may be more beneficial.

Electrolytes are minerals in our blood and body fluids that are required for various bodily processes including nerve conduction, muscle function and maintaining hydration. Whilst we have continually been told salt is bad for our health, sodium is actually the most important electrolyte for hydration and exercise! When we sweat, we lose both water and electrolytes, especially sodium and chloride. As a result, exercising for prolonged periods in the heat can cause significant electrolyte loss. For those engaging in moderate-high intensity activity for over 60 minutes, an electrolyte drink containing sodium is an important way to promote proper hydration. Naked Harvest’s BCAA & Hydration range contains mineral salts to promote electrolyte balance and are the perfect addition to your water when exercising in the heat! 

OTHER STRATEGIES FOR EXERCISING IN THE HEAT 

When tackling the challenges of exercising in hot weather, it’s essential to adopt a holistic approach that goes beyond just hydration. Implementing additional strategies can significantly enhance your comfort and performance while reducing the risk of heat-related issues. Here are some effective ways to help you stay safe and energised while exercising in the heat:  

• Choose light, breathable clothing and protect your skin with a hat and sunscreen
• Consider exercising in the mornings, evenings or in shaded areas
• Try more heat friendly forms of exercise, such as swimming, yoga or pilates 
• Modify your exercise intensity/duration and take frequent, shaded rest breaks
• Continue to sip fluids throughout the day (adding Naked Harvest’s Gorgeous Greens is a fantastic way to get in some extra vitamins and minerals)! 
• Be aware of the signs of heat exhaustion (fatigue, extreme thirst, nausea, headache and rapid heart rate) and heatstroke (confusion, vomiting and seizures)
• Listen to your body and monitor urine colour and symptoms of dehydration 

Exercising in the heat can be more challenging than during cooler months, and it’s perfectly natural to listen to our bodies and adjust our routines accordingly. Taking care of ourselves during hot-weather workouts is not just about maintaining performance; it’s also about honouring our health. With the right preparation and mindfulness, we can embrace the heat and stay active all summer long. 

And to support your fitness goals, be sure to use my discount code GEORGIEGRIGG for 15% off at checkout on all Naked Harvest products!