Stay Hydrated During Summer Exercise

-Dawn Wolfe

Wow! Less than two weeks ago the weather here in the Ann Arbor area looked more like February than April; now, in early May, we're seeing temps in the low 70's on a daily basis. While I'm no meteorologist, methinks that this shift may just bode for a hot summer in 2013 – and that means reviewing the importance of staying hydrated now that many of us will be working, playing, and exercising outdoors in addition to indoor cycling.

You've probably noticed that RydeOn! instructors take time to make sure your water bottle is filled during class, and you no doubt know why – our bodies need fluid when we exercise, whether we're doing indoor cycling or getting in a training run while admiring the May flowers. Clients are also advised to drink another full bottle on the way home from class. And, in a temperature-controlled environment like an indoor cycling class, that water and a quick recovery snack is all most Ryders need.

However, spring and summer sun, heat, and humidity (because, after all, we're in Michigan), can make staying hydrated during exercise a bit more complicated. With that in mind, here's a quick review of what you need to know to stay safe.

First, here are the symptoms of mild to moderate dehydration, according to the Mayo Clinic:

• Dry, sticky mouth
• Sleepiness or tiredness
• Thirst
• Decreased urine output — no wet diapers for three hours for infants and eight hours or more without urination for older children and teens, OR yellow urine in adults
• Few or no tears when crying
• Dry skin
• Headache
• Constipation
• Dizziness or lightheadedness

If you are or plan to be involved in any kind of very intense outdoor exercise over a short period (an hour or less), or even moderate outdoor exercise (including yard work) for longer periods, please learn these symptoms and be aware of them in yourself and your family. Catching dehydration before it's severe is the key to avoiding potentially serious health problems!

Also, remember that the hotter and/or more humid it is outside, the more important it is to keep track of our water and electrolyte intake. We might feel like we're breathing water on a mid-July day, but that stickiness isn't doing a thing for our hydration levels.

Hydration isn't just a matter of drinking a lot of water; far from it. Taking in too much water without also replenishing our electrolytes can lead to hyponatremia, a potentially life-threatening condition. There are a number of good sports drinks on the market, or you could try making your own. The point here is to think ahead about the weather conditions and the amount of exertion you're planning on and to plan your water and electrolyte intake from there.

Finally, remember that even though the sun is out and beckoning, the outdoors may be the worst place for you to train or do an intense workout when the heat and/or humidity are high. On those days and weeks in particular, take the best care possible of your body and reserve a RydeOn! class or three so you can benefit from the safety of training in a nice, air-conditioned studio!

For more on staying safe during summer exercise visit these helpful articles:

8 Tips for Exercising in Summer Heat

Hydration for Summer Exercise