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Essential Hydration Tips to Use When Working Out this Summer

by Carolyn Lee Jun 2, 2025

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Essential Hydration Tips to Use When Working Out this Summer

We’ve already started feeling the summer heat. Despite this, many of us are still working on our summer body for the exciting events that typically occur this time of the year. If you are a fitness enthusiast or plan to stay active, we’ve prepared a few tips on remaining hydrated and beating the heat.

Six essential hydration tips for the summer

Consult your doctor.

You should speak to your doctor before you begin a new workout routine, especially if you have pre-existing health conditions such as hypertension, diabetes, asthma, and other respiratory illnesses. Your doctor can guide you with the types of activities that are best suited for you. Also, let your personal trainer or gym instructor know about the routines your doctor recommends.

Pay attention to the time you work out.

Exercising when it’s hot outdoors can increase the likelihood of heat-related illnesses such as heatstroke, dehydration, and exhaustion. Working out during hot days can also worsen health conditions for people with asthma, heart conditions, and pregnant women. So, work out when it is cool, stay indoors in an air-conditioned gym, or work out later in the evening.

Switch up your routine.

If you must exercise outside, do so in shorter spurts and spread it throughout the day (15 minutes). This approach will allow you to be outdoors without being in the sun for extended periods and can reduce the risk of heat stroke. You can also do more challenging exercises indoors. Try a new activity that allows you to work out at night or early in the morning, like cycling, walking, or running.

Keep your body hydrated.

Water is essential for keeping the body hydrated and carrying out other functions optimally. You should drink water throughout the day to stay hydrated. At least 15 minutes before working out, drink 8-10 ounces of water. Try replenishing during your workout (8 ounces every 15 minutes) and after (for each pound lost, drink 16 ounces of water). It helps to weigh yourself before and after working out to understand how your body reacts to the workout and hydration methods. You can also do water-based activities like laps, aqua aerobics, or water volleyball.

Listen to your body.

Our bodies have various ways to lower temperature, such as sweating and sending more blood to the skin, head, legs, and arms, allowing heat to escape. Stop working out if you experience dizziness, nausea, muscle cramps, heart palpitations, or headaches. Remember to pace yourself during your workout and take breaks if you are sweating excessively or feeling dehydrated.

Look for symptoms of heat-related illness.

Some symptoms of overheating include unusually heavy sweating, muscle cramps, dizziness, headaches, shortness of breath, nausea, and weakness. When you notice these issues, stop exercising. Try to rehydrate with water or ice cubes, douse yourself with cold water, or use a wet cloth on your groin, underarms, and neck. Also, seek medical attention if the situation does not improve.

We hope these tips help. If you enjoyed this article and want to read others like it, please use the “Articles” tab on www.findyello.com. You can also use our search bar for gyms, doctors, or businesses with related products or services.

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Sources: CDC, Heart.Org, Life Hacker, Johns Hopkins, and WebMD.