As summer begins, temperatures across the country are steadily rising. Many people are taking to the outdoors to enjoy the sunshine and long daylight hours, and every opportunity it affords for outdoor activities. The most important thing to remember during these activities is to stay hydrated. Allowing yourself to become dehydrated can have serious short and long-term health issues, and can put you at serious risk if you are in a remote area. Here are just 5 simple ways to stay hydrated in the outdoors, no matter where your adventures take you.
1. Head Start
The best way to avoid dehydration is to get yourself hydrated before starting any activities. Drinking enough water and juices hours and days in advance keeps your body in enough of a balance to tolerate some strenuous work without becoming too strained. If a workout, hike, or run are planned for the morning, remember that the body is at its lowest fluid levels right after waking from sleep. A tall glass of water before getting started is enough to get you ready for the day.
2. Timing
As the day wears on, outdoor temperatures can rise sharply. This makes it easier to lose precious fluids during strenuous activity later in the day. Heavier work and stronger workouts should be scheduled before the day reaches its hottest point. Gentler walks and frequent breaks should be planned for the afternoon hours.
3. Watch What You Drink
When outdoors, water is the simplest drink to fight dehydration. However, sweat also eliminates vital nutrients and electrolytes. Many sports drinks contain these important elements and replace them in the body. When feeling tired, energy drinks should be avoided. They contain high amounts of sugar and caffeine, which lead to further dehydration.
4. Know Your Body
There is no one standard amount of water that should be consumed by everyone. Body types and metabolism rates vary from person to person. You can use the amount of sweat lost to gauge how much water you should drink. Being aware of the signals your body is sending can also help you detect the signs of dehydration before you realize you are thirsty. Headaches and small muscle cramps are just two of the indicators your body may give that you need some more fluids.
5. Keep Cool
While you might not be able to avoid sweating completely, you can minimize how much sweat you lose. Wearing light clothes with a proper fit will allow your body to better regulate its temperature. Consuming chilled drinks helps lower a body’s core temperature during a workout, minimizing the need to sweat to cool off. Accessories like hats, umbrellas, and scarves can help protect you from the sun and offer a little heat relief.
Related article: How to Handle Dehydration in the Wilderness
Featured Image from Markus Spiske/Unsplash
