Summer Hydration Reminder!

Written by Mairead, Registered Dietitian

We’ve started to finally get our first doses of hot weather! Through the winter months, hydration may not have been top of mind, but soon we’ll be sweating more, both in the gym and elsewhere!

Since you’ll likely be losing more water through sweat, staying hydrated is super important. If you’re not sure where to start, take your body weight in kilograms, and aim for 30ml of fluid per kilogram of body weight. For example, for someone who weighs 180lb, this would work out to 2.45L of fluid per day. If you’re losing a lot of extra sweat, you might need more fluid.

While all fluids do count towards this goal, we want most of this amount to be coming from sources that are mainly water: plain water, sparkling water, or herbal teas. You’ll also get some fluid from foods that contain water, like cucumber or watermelon.

So how do we get enough water in?

If you’re startingway below your fluid target, try just adding an extra glass or two each day and letting your body adjust. If you suddenly start drinking way more water, you might end of having to pee all the time!

To make it easier to drink water, keep a water bottle or cup with you most of the time, whether you’re at work, in the car, or around the house. Some people also find it useful to add reminders or alarms in their phone or computer to remind them to go drink some water. Water doesn’t have to be boring – try adding herbs, fruit, cucumber, or any other flavouring that helps make it more interesting. Unsweetened sparkling water also counts!

Make sure you’re drinking throughout the day, not just when you’re sweating in the gym. If you’re thirsty heading into a workout, you’ll be playing catch up afterwards, and drinking a lot during a workout can leave you feeling sloshy as you move.

It is possible to drink too much water! If you drink excessive amounts of water you can start to decrease the concentration of electrolytes in your blood stream. If this becomes severe enough, it can lead to nausea and vomiting, confusion, headaches, and cramping. You need enough water but not too much!

When we talk about hydration, electrolytes are always a question. Electrolytes are minerals we lose in our sweat, including sodium, potassium, chloride, and small amounts of calcium and magnesium. Most people can get enough electrolytes through food, but they may be useful for those working out in high heat, or working out for longer than an hour at a time. If you do physical work outside in hot temperatures, like landscaping or construction, electrolytes might be worth considering too. If you’re not sure whether you need an electrolyte supplement or what would meet your needs, talk to your friendly neighbourhood dietitian!

So fill up your water bottle, take a big sip, and remember to stay hydrated this summer!

Looking for more personalized nutrition advice? Let’s chat!

Email [email protected] for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!