logo

Staying Hydrated and Active Lifestyle

by Charles Weller July 09, 2017

Staying Hydrated and Active Lifestyle

As we turn the clocks ahead with the approach of spring, so too do we turn our attention to the active outdoors. After keeping indoors during the colder months, we are ever ready to replace our indoor running shoes and sweatshirts with cycling shorts, hiking boots, swim suits and other adventure gear (depending on your locale of course!)

Now that daylight hours are becoming longer, and as there is an increase in outdoor activity, it is important not to underestimate the power of proper hydration. The new found sun and heat can take a toll on your body, particularly if you are not anticipating it or accustomed being outside. However, here are some ideas for how to stay hydrated.

For most recreational athletes, there are a few key ways to keep adequately hydrated:

• Eating a balanced diet with an abundance of greens & fruits (which are composed primarily of water)
• Avoiding excess alcohol intake
• Limiting your caffeine consumption, particularly close to extended outdoor activity (caffeine is a diuretic)
• Monitoring your body weight before and after activities, as high fluctuations may indicate excessive water loss
• Drinking water before thirst sets in
• Take an ample water supply on any extended activity

Sports Drinks or Water?

More than likely you will not necessarily need sports drinks to maintain proper hydration during outdoor exercise. Water is in fact the most beneficial thing during any extended activity. However, it is important to realize that during vigorous activities, particularly those that are outdoors and in the sun (where you will likely sweat abundantly), your body uses and loses more than just water.

In fact, because athletes typically deplete glycogen and electrolyte stores heavily during activity, hydration AND the replenishment of sodium, potassium, and other minerals is critical. So although, Mother Nature is obviously the preferred hydration source, it is important to consider circumstances when sports drinks (or even some fruit) can be helpful to maintain healthy body function.

When and How Much is Enough?

Research indicates that thirst is your body’s typical indicator for hydration. However, current studies have suggested that if you wait until you are thirsty during activity, then likely you aren’t staying properly hydrated. In fact, you should anticipate water intake in order to drink before thirst sets in, even drinking consistent, small amounts for the duration of the exercise period.

A good daily rule of hydration is:

Daily Intake: Female athletes – approximately 3/4 gallon & Male athletes – 1 gallon is appropriate – excluding additional fluid intake during exercise or activity.
Prior To Exercise: Hydrating prior to exercise with approximately 16-oz of water (over the course of the day before your activity)
During/Post Exercise: Consuming an additional 32-oz for each hour of exercise will help make sure you keep adequately hydrated.

In addition, maintaining a proper, healthy diet complete with greens and fruits will help ensure you stay hydrated and maintain a healthy supply of vital vitamins and nutrients.

Related Posts

Carb Cycling
Carb Cycling
Carb intake has been up for debate for a while now. Many diets restrict carbs or ban them completely. In order to opt...
Read More
Fitness Trends: Drinking While Working Out
Fitness Trends: Drinking While Working Out
We’re probably all in need of a cold beer or cocktail after a long week! Since it’s the weekend, let’s dive into fun ...
Read More
How To Eat Healthier And Stay Fit During Quarantine
How To Eat Healthier And Stay Fit During Quarantine
Eating healthy and staying fit during quarantine can be challenging. We are all tempted by food delivery, social medi...
Read More
7+ Ways to Keep Your Kids Active at Home
7+ Ways to Keep Your Kids Active at Home
After a few weeks in quarantine without school or other outings, your kids might be driving you crazy. Without the ph...
Read More
Spring Cleaning Checklist (For Your Body + Mind)
Spring Cleaning Checklist (For Your Body + Mind)
Your home isn’t the only thing that should go through detox once spring arrives – your body should as well! A new sea...
Read More
The Importance of Electrolytes
The Importance of Electrolytes
What Are Electrolytes? Electrolytes are chemicals that form electrically charged particles (ions) to make sure the bo...
Read More
Your Ultimate Guide to Hydration & Exercise
Your Ultimate Guide to Hydration & Exercise
Hydration is a key component to getting the most of your workouts. Water regulates body temperature, lubricates your ...
Read More
Simple Resolutions that Make a Big Impact
Simple Resolutions that Make a Big Impact
As you settle into the start of a new year, now is the perfect time to take a look back at your last twelve months' a...
Read More
Creatine for Women – Does It Work?
Creatine for Women – Does It Work?
Often times, women avoid taking creatine because they believe it will make them look bloated and bulky. However, this...
Read More
Easy Steps to Transition to a Plant-Based Diet for the New Year
Easy Steps to Transition to a Plant-Based Diet for the New Year
At the start of the new year, we all want to feel our very best—to set the stage for a fresh start in living a health...
Read More


Charles Weller
Charles Weller

Author



Also in Daily Health

Wellness Wednesday Tips
Wellness Wednesday Tips

by Cameron Greene January 27, 2021

Wellness Wednesday tips and tricks
Is Overhydration A Thing?
Is Overhydration A Thing?

by Cameron Greene January 13, 2021

Is overhydration a thing?
Self Care Ideas To Use In 2021
Self Care Ideas To Use In 2021

by Cameron Greene December 30, 2020

Tips for self care to bring with you in 2021
close-icon