Hydration and Exercise Considerations in the Heat

By Mattie McFadden for the Messenger-Inquirer

When exercising in the heat, it is very important to take precautions and prioritize safety. Exercising in the heat can have a different impact on our bodies compared to exercising in a cool or comfortable environment. Not taking the proper precautions could result in dehydration or a serious heat related illness such as heat cramps, heat exhaustion, heat stroke, heat syncope or heat rash. These illnesses can be prevented by focusing on hydration, using sun protection, taking regular breaks, avoiding the hottest part of the day, wearing light breathable clothing and being mindful of your personal limitations.

Maintaining hydration before, during and after exercise is critically important no matter your age or fitness level. Water makes up approximately 60% of the human body so it is critically important to prioritize water intake. Water maintains overall health and proper bodily functions including enhanced performance, recovery aid, maintaining blood pressure and preventing injury. Proper hydration regulates body temperature, blood pressure during exercise, supports muscle function (including heart muscles) and enhances overall performance. It can also prevent fatigue, muscle cramps and helps remove waste from our bodies. Hydrating our muscles allows them to function at an optimal level resulting in increased strength, endurance and power. Before exercising it is recommended to drink 17-20 ounces of fluid 2-3 hours before exercise and another 8 ounces 20-30 minutes before exercise. During exercise aim to consume 7-10 ounces of fluid every 10 to 20 minutes. Post-exercise you should drink 16 to 24 ounces of fluid for every pound lost. It is also important to remember every individual is different and some sweat more than others which means they will need to drink more to replace fluids lost. If you sweat heavily, consider drinking a low sugar sports drink to replace electrolytes lost. You are the expert of your own body, listen to your body and drink when you feel thirsty. In a fast-paced world, it is easy to neglect the basics- but water is not something we need to forget! Remember your body is counting on you to drink up.

Hydration Tips for Every Day:

• Drink water immediately upon waking up
• Purchase a reusable water bottle with ounce markings to track daily intake
• Set reminders throughout the day to drink water
• Limit caffeine and alcohol, which can dehydrate the body
• For those who don’t enjoy plain water, try adding in fresh fruit, herbs, sugar free flavoring or coconut water

Dehydration occurs when our body uses or loses more than we take in and it can lead to a severe medical emergency if not taken seriously. It can be caused by illness, sweating or inadequate intake. Mild dehydration can lead to symptoms such as fatigue, dizziness, headaches and even difficulty concentrating but it can be addressed with increasing fluid intake and replenishing electrolytes. Severe dehydration can happen to anyone, but it is more serious in infants, children and older adults causing heatstroke, kidney problems and potentially hospitalization. Recognizing the signs of dehydration is essential for maintaining good health and preventing serious complications.

To exercise safely in the rising temperatures, it is best to avoid peak sun hours typically between 10 a.m. and 7 p.m. Instead, opt for early morning or late evening workouts when the temperature is cooler and the sun is less intense. If you are exercising during mid-day, try choosing an area or route with shade to rest or cool down if needed. If you’re unable to find a shady area, consider indoor options such as your local gym or an at home workout. If you do find yourself exercising during the hottest part of the day, you are at an increased risk, but it is recommended you limit your intensity and duration. Taking frequent breaks along with cooling accessories can prevent overheating and heat-related illnesses. Modifying your exercise routine may also be an option for the time being. Choosing proper clothing can make a world of difference when exercising in the heat. Choosing light-colored, loose fitting, and moisture-wicking clothing can help regulate body temperature and prevent heat-related illnesses by providing ventilation, reflecting sunlight and heat and wicking away moisture. Wearing a hat, shorts, tank tops or a basic tee are great options for exercising in the heat.   

While exercising, it is essential to listen to your body and watch for any signs of a heat related illness. It is crucial to be aware of your limits, take precautions, monitor your body’s signals, and understand heat-related illnesses. If you feel any signs, stop exercising immediately and seek medical attention if necessary.

Mattie McFadden is a Fitness Coach at the Owensboro Health Healthpark.