Dehydration is common during Florida's hot summer months. Is there a proper way to hydrate while working out outside, or even just going for a walk? Bryan Hart is a head body coach at Tampa's TB12 Performance & Recovery, a health and wellness company founded by Tom Brady and Alex Guerrero. He shares his advice on how to beat the summer heat.
For starters, how much water should the average person be drinking daily?
"Staying hydrated is the key to staying healthy and is a core pillar of the method we use at TB12," says Hart. "We recommend consuming at least one half of your body weight in ounces of water per day."
Do athletes need more water during the summer? Hart says warm summer temperatures can cause those who are active to lose several liters of water through perspiration and breathing. This can lead to a decline in performance and health complications like fatigue, dizziness or urinary and kidney problems. Athletes training outside require significantly more water.
"We recommend about eight ounces of water for every 20 minutes of exercise, or about 20 ounces for every pound lost due to exercise," says Hart. "Athletes can always weigh themselves before and after exercise to better manage their fluid consumption or attempt to sip eight ounces every 20 minutes."
Drinking enough water throughout the day not only helps with workouts, but aids in digestion, maintaining a healthy blood level, keeping tissues moistened and, of course, helping your skin glow. Water also restores cells, which helps your body function properly and contributes to good sleep. Humans cannot go for more than three days without water.
What are best practices for hydration is you are planning to spend time outdoors?
"Be sure to always sip your way through workouts or outings," says Hart. "Whatever the weather, but especially when it's hot, have a water bottle nearby." If you are feeling thirst, you are most likely already dehydrated.
Other than water, what are some helpful beverages to have to replenish necessary nutrients?
"Electrolytes are a great way to replenish key essential minerals and increase absorption," says Hart. Look for electrolyte powders that replenish daily essentials like iron, manganese and iodine. Other important ingredients to look for are sodium, magnesium, potassium and zinc.
You can also add fruit to your regular ice water to add some flavor and encourage yourself to drink more. Eating water-rich fruits and vegetables like cucumber, celery, watermelon and bell peppers can also help quench thirst.
"Hydration plays a huge role in your recovery and will also help make your next workout better than the last," says Hart.