While it sounds crazy to say living in Burlington, VT— it seems as though hot, humid days are becoming a summer norm. If you’re staying active during these summer months, it’s important to consider your hydration!
It might seem like chugging water right before class is enough, but… it’s not. Hydration is something you build throughout the day, not just during your workout.
Here’s how to stay ahead of it (and avoid the heat crash):
Make Hydration a Daily Habit
- Don’t wait until class to start drinking water. Sip consistently throughout the day—especially in the summer.
- A solid goal: aim for half your body weight in ounces of water per day (e.g. 150 lbs = 75 oz), or up to a gallon if you’re training hard and sweating a lot.
- If you’re someone who forgets to drink all day, start setting a reminder mid-morning and mid-afternoon to hydrate. Try not to chug it all at once (especially not before bed)
Before You Work Out
- Start the day with a glass of water, especially if you’re hitting a morning class.
- Have another 8–16 oz of water in the hour or so before your workout—not all at once, just a few sips at a time.
During Your Workout
- Bring a water bottle to class and sip during breaks
- For longer or sweatier sessions, it might be good to add electrolytes to your bottle. (Look for low-sugar mixes or add a pinch of sea salt and a squeeze of lemon to your water— or grab some LMNT at the gym!)
After You Train
- Keep sipping after class to replenish what you lost—but don’t stress about exact amounts.
- If your sweat tastes salty or you get frequent cramps, that’s a good sign you’d benefit from extra electrolytes after your workout.
- Snack on hydrating foods like fruit, yogurt, or smoothies to help you rehydrate.
Signs You’re Behind on Hydration
- Headaches, sluggishness, or feeling foggy
- Muscle cramps or lightheadedness
- Dark yellow urine (yep, it’s a good indicator!)
- Feeling extra tired during workouts you normally crush
Staying hydrated isn’t something you can cram in last minute—it’s something you build into your day. You’ll feel better, move better, and recover faster when hydration is part of your daily routine. Keep it simple. Drink consistently, listen to your body, and stay ready for whatever the workout throws at you.