Staying Hydrated: Unlocking Your Beast Mindset
In the exhilarating season of summer... when the great outdoors invites us with open arms, it's important to stay mindful of the risks that come with the excitement. One such risk is dehydration, which can dampen our spirits and hinder our performance. Whether you're going on a challenging hike, engaging in an intense workout, or simply taking a leisurely stroll, the exertion causes sweating, leading to the loss of precious water from our bodies.
The Science Behind Hydration
Our bodies are composed of approximately 70% water, emphasizing its vital role in our daily life and bodily functions. Water acts as a transport vehicle for digestion and the distribution of nutrients to the cells within our bloodstream. It also helps regulate blood volume, body temperature, and supports various bodily functions such as tear production and joint lubrication.
On average, an adult loses around 84 ounces (or 2.5 liters) of fluid throughout the day. Urine accounts for 1.5 liters of this loss, while the rest is expelled through sweat and respiration. During exercise, the body's natural cooling mechanism kicks in, leading to increased sweating and a higher demand for hydration. To gauge your fluid loss during a workout, weigh yourself before and after the activity. For every pound lost, you'll need to replenish with 16 ounces of water. If your workout extends beyond an hour or takes place in hot conditions, incorporating a healthy sports drink can provide the necessary fluids, electrolytes, and sodium for optimal hydration.
Like we say the water you drank yesterday prepares you for today and what you drink today prepares you for tomorrow. So stay on top of that water intake.
Sometimes adding a little bit of salt and lemon to your water can act as an electrolyte boost... but if you don't know where to start and want a supplement to help check out the following: Hydrate by Transparent Labs (alot cleaner than your regular sports or electrolyte drinks!
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The Importance of Hydration in Outdoor Workouts
When it comes to outdoor workouts, the combination of physical exertion and environmental factors like heat and humidity places a significant strain on our bodies. Even a leisurely stroll in a shaded wooded area can take a toll on our system as we strive to regulate our body temperature. Therefore, it's crucial to prioritize hydration during outdoor activities to optimize performance and ensure overall well-being.
Here are a few tips to cool off while working out outdoors.
Take frequent water breaks.
Use a round to slow down your pace if your doing a High Intensity Workout.
Purchase a large water bottle and bring with you to your station.
Cool off in break room if needed.
LISTEN to your body!
Fitness is not about keeping up with the person next to you... its about doing your best. You know your body better than anyone else... if its time to pull back, pull back! Know that showing up to the gym and moving is the WIN!!! Many people struggle to block out the time for the gym and you made it a point to show up, workout, and most importantly MOVE! It takes time and adjustment to workout in the heat... and when you have finally adjusted you'll be forced to readjust for cooler weather in the fall. Remember life is about adjusting... so is your workout!
Don't hesitate to ask your Trainer/Instructor for a popsicle too if you find yourself dehydrated.