How To Stay Hydrated: 7 Tips For An Active Summer

June 4, 2024

Not only is water an essential nutrient, it makes up your entire being. We’re 40 to 70 percent water, depending on fitness level and age. And while staying hydrated is always important, it may become more challenging as the weather heats up. Hard-working muscles generate more heat when they’re surrounded by hot air, making it harder for your body to maintain a normal temperature.

Henry Ford HealthEven a 1 to 2 percent loss of body weight from water can compromise your performance and impact your body’s ability to cool itself. The heart pumps harder, circulation slows and muscles fatigue more quickly. If the loss creeps up to 3 or 4 percent, you’ll be at increased risk of developing heat-related illness and injury, including cramps, heat exhaustion and heat stroke.

Even when you’re not active, your body loses more than a quart of water every day through urine, perspiration, sweat and breath, according to the National Institutes of Health. And most days, it’s more than 2.5 quarts.

The goal, of course, is to replace what’s lost. And with a little planning and preparation, you can during any outdoor activity, no matter what the thermometer says. Here’s how:

  • Drink before you’re thirsty. Need to quench your thirst? Chances are you’re already dehydrated. Your best defense against dehydration is drinking water on a consistent basis so you never reach the point of thirst.
  • Take frequent water breaks. While you might not want to disrupt your workout for a water break, taking time out for some much-needed liquid nourishment will pay off in the long run. Drink 8 to 10 ounces of water (about one full glass) before starting any activity. Once the games begin, drink another 7 to 10 ounces every 20 to 30 minutes.
  • Track your intake. Many people don’t know how much water they should drink daily—or even how much water they’re typically downing. If you’re sipping on a 16-ounce bottle, drink eight of them each day—and even more if you’re exercising heavily.
  • Consider an electrolyte drink. Working out for more than an hour? Consider sipping a sports drink—or nibbling on some pretzels or a banana to restore lost electrolytes (minerals in the blood that regulate bodily systems). Your body loses important electrolytes like sodium, potassium and chloride when you sweat. A good sports drink can help you replenish them. Coconut water is a great choice, but there are a slew of healthy, low-sugar options on the market.
  • Munch on water-rich produce. Water-packed snacks, including melon, berries, bell peppers and grapes, are all good options. A bonus: All of these foods boast a decent hit of electrolytes, too!
  • Step on the scale. Weigh yourself before and after a workout. If the scale shows a loss, replenish it with water (gulp 20 to 24 ounces of water for every pound lost). If you’ve lost 3 percent or more of your body weight, chances are you’re severely dehydrated.
  • Watch your urine stream. It may seem gross, but checking your pee is probably the best way to determine whether you’re dehydrated. If it looks like watered down, colored lemonade, you’re probably in the clear. But if it’s a deep yellow or light orange, you’re probably not drinking enough fluids.

Keep in mind that heat exhaustion happens quickly—especially during summer activities. It can easily turn into heat stroke, a dangerous condition that can lead to organ damage, seizures, coma and even death. If you feel dehydrated, dizzy or overheated, get out of the sun, sip some water (slowly) and apply cooling compresses to your head, neck and chest. If your symptoms don’t improve quickly, get to a doctor or call 9-1-1.

Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the supervisor of athletic training and sports performance at Henry Ford Health. Learn more about Nick.

To find a sports medicine provider at Henry Ford Health, visit henryford.com/athletes or call 313-651-1969.

Coaches Guide to Nutrition: What are Macros?

Planning your meals and snacks shouldn’t be challenging.

Break foods down into three categories: Carbs (energy), Protein (build and repair muscles), and Color (vitamins, minerals).

Adjust your plate based on your level of activity that day. Remember that your body needs carbohydrates like grains, fruits and vegetables for muscle fuel.

On hard training days, up to half of your plate should be carbs. On a recovery or rest day, make a quarter of your plate carbs. 

Plan your meal

Check out these examples for your day’s main meals:

Milk Means More logoBreakfast

  • Overnight oats with fruit
  • Egg wrap with spinach, cheese and salsa
  • Cereal with fruit and milk topped with nuts
  • Smoothie made with milk, fruit, spinach and oats
  • Don’t forget about school breakfast!

Lunch

  • Turkey roll-up with cheese, tomato and lettuce, fruit and milk
  • Grilled cheese sandwich, tomato soup, small salad, milk and pear
  • Large salad with your choice of berries, grilled chicken, cheese and vinaigrette dressing, garlic bread and milk
  • School lunches are made with student nutrition in mind!

Dinner

  • Pasta with chicken, pesto, tomatoes and peas with milk
  • Shrimp or tofu fajita bowl with brown rice, peppers, onions and shredded cheese. Add guacamole and plain Greek yogurt instead of sour cream.
  • Cheeseburger made with 90 percent lean beef or turkey on a whole grain bun with lettuce and tomato and a glass of milk. Add baked sweet potato fries on the side.

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.