Hydration Hacks for Hot Summer Days
[Tips + Refreshing Recipes]

Who turned up the heat?! It's as hot as a sauna out there, but… I’ve got the coolest hydration tips to keep you refreshed and revitalized throughout your summer time activities.

This is Part-2 of the Beat the Heat Series and it’s all about the importance of hydration and how it complements your fitness routine.

If you’re just tuning in now, check out the previous blog to get your sweat on with the Sizzling Summer Circuit Workout. It may be what your body needs to keep your workouts refreshing, challenging, sweaty…and fun. LINK TO PART-1

With the summer heat in full swing, hydration is of paramount importance as it plays a vital role in maintaining overall health and well-being. Adequate hydration ensures proper bodily functions, such as regulating body temperature, supporting nutrient transportation, lubricating joints, and promoting efficient digestion. Staying hydrated also boosts energy levels, enhances cognitive function, and aids in flushing out toxins from the body.

Proper hydration is especially crucial during physical activities and hot weather to prevent dehydration, heat-related illnesses, and optimize athletic performance. It’s easy to get dehydrated when the temperatures are so hot, so be mindful to keep your fluid intake high to stay of top of your hydration game!

When your body is dehydrated, it means that it lacks sufficient fluids to perform its normal functions effectively. Dehydration occurs when the water and electrolytes lost through sweating, urination, and other bodily processes are not adequately replenished. This imbalance can lead to various physiological and health consequences - and we don’t want that!

Here are ten of the common effects of dehydration on the body:

1. Decreased Energy and Fatigue: Dehydration can cause a drop in blood volume, leading to reduced oxygen and nutrient delivery to cells. As a result, you may feel tired, lethargic, and experience decreased physical and mental performance.
2. Dry Mouth and Thirst: One of the initial signs of dehydration is a dry mouth and an increased sensation of thirst. Your body tries to signal that it needs more fluids to maintain proper hydration levels. If you’re thirsty, you’re probably already dehydrated!
3. Dizziness and Lightheadedness: As dehydration progresses, the decrease in blood volume can lead to reduced blood flow to the brain, causing dizziness and lightheadedness.
4. Decreased Urination: When dehydrated, your body tries to conserve water by reducing urine output. Your urine may become darker in color and have a stronger odor.
5. Dry Skin and Lips: Dehydration can result in dry, flaky skin and chapped lips due to reduced moisture levels in the body.
6. Muscle Cramps: Inadequate hydration can lead to imbalances in electrolytes like sodium, potassium, and calcium, increasing the likelihood of muscle cramps and spasms.
7. Impaired Cognitive Function: Dehydration can affect brain function, leading to difficulty in concentrating, memory issues, and impaired decision-making abilities.
8. Headaches and Migraines: Reduced fluid levels can cause blood vessels in the brain to constrict, leading to headaches and even migraines.
9. Increased Heart Rate: Dehydration puts additional stress on the heart as it tries to maintain blood flow to vital organs despite decreased blood volume.
10. Heat-related Illnesses: Severe dehydration, especially in hot weather or during intense physical activity, can lead to heat exhaustion or heatstroke, which are serious medical emergencies.

Understanding the importance of keeping your body hydrated is key to beating the heat during your daily activities, sports, and workouts. Let it be a reminder to be more mindful of keeping your body replenished from the inside!

Look out for Part-3 to learn hydrating recipes that will quench your thirst! Stay cool, stay hydrated, and keep rocking your fitness goals!


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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