Summer has arrived, and it’s the perfect time to take your workouts outside. Whether you prefer running, hiking, biking (or a strength session with your Nielsen Fitness personal trainer in the backyard!), there’s something energizing about exercising under the sun.

That said, as temperatures rise, so does the risk of dehydration. When you exercise in the heat, your body sweats more to cool itself down, and that fluid needs to be replaced. Failing to do so can lead to fatigue, cramps, dizziness, and even more serious issues like heat stroke. Our in-home and virtual personal trainers always emphasize the importance of proper hydration during the warmer months, not just to protect your health, but to help you perform at your best.

THE ROLE OF HYDRATION

Water plays a role in almost every function of the body. It helps regulate your temperature, transports nutrients, cushions joints, and supports muscle contractions. In cooler weather, the risk of dehydration is lower, but in summer, your body loses fluid more rapidly, especially during outdoor workouts or intense training sessions.

If you’re even slightly dehydrated, your physical performance can take a hit. You might notice a drop in endurance, a faster heart rate, or a feeling of being sluggish or mentally foggy. This makes it harder to push through workouts and recover effectively. “Just a 2% loss in body weight due to dehydration can impair exercise performance,’ says leading sports dietitian Renee McGregor” (Runner’s World, 2023).

HOW MUCH WATER DO YOU REALLY NEED?

There’s no simple answer when it comes to how much water you should drink during exercise, especially in hot weather. The amount varies depending on your body size, sweat rate, workout intensity, and environmental conditions.

However, a general guideline for more intense or prolonged exercise is to monitor how much you’re sweating and aim to replace those losses during and after your workout. One simple method is to weigh yourself before and after training. Any weight lost is likely due to fluid loss, and for every pound lost, you should aim to drink about 500 to 750 milliliters of water to rehydrate properly.

“Research has shown that although athletes understand the importance of rehydration, they may lack the knowledge needed to maintain hydration. This may impact performance and set the stage for potential adverse medical conditions during vigorous physical activity” (National Library of Medicine, 2021). Our in-home and virtual personal trainers will always encourage you to drink water before, during, and after your training session. We can notice signs of dehydration firsthand — like excessive sweating, light-headedness, or slower recovery — and recommend hydration breaks more frequently.

RECOGNIZING DEHYDRATION

Mild dehydration can be subtle at first. You may feel thirstier than usual or notice that your mouth feels dry. As it progresses, symptoms can include fatigue, headaches, rapid heartbeat, and cramps. During summer workouts, it’s easy to miss these cues, especially if you’re focused on pushing through a tough routine.

Our in-home and virtual personal trainers pay close attention to how clients are feeling and performing. In some cases, we’ll adjust the intensity of the session if we notice signs of overheating or dehydration. Regular hydration breaks, checking in on how you feel, and modifying workouts based on weather conditions are all part of responsible summer fitness programming.

WATER VS ELECTROLYTES

While water is essential, sometimes it’s not enough — especially during longer or more intense workouts. When you sweat, you also lose electrolytes, which are minerals that help your muscles function and maintain fluid balance. Sodium is the most significant electrolyte lost through sweat, and sometimes needs to be replaced with sports drinks or electrolyte tablets. For sessions under an hour, water is usually sufficient.

If your workout lasts longer or you’re exercising in very hot conditions, you may benefit from fluids that include electrolytes. Some people use natural alternatives like coconut water or add a pinch of salt and a splash of fruit juice to their water. An in-home or virtual personal trainer can help you decide what hydration approach is best based on the duration and intensity of your workouts.

PRE HYDRATION

Proper hydration doesn’t start during your workout — it starts well before. If you head into your session already dehydrated, it’s hard to catch up. Drinking water throughout the day, not just during exercise, helps keep your body in balance. Especially on hot days, it’s important to begin your workout already well-hydrated. For early morning exercisers, this means having a glass or two of water as soon as you wake up.

If you’re training in the afternoon or evening, make sure you’re drinking consistently during the day. “Generally, the recommended fluid intake for men is 125-130 oz/day (approx. 16 cups) and 91-95 oz/day (approx. 12 cups) for women. Fluids from all food and beverage sources count towards these amounts. Typically about 20% will come from foods (especially fruits and vegetables) and the other 80% from beverages (including caffeinated beverages)” (NASM).

HYDRATION DURING RECOVERY

Once your workout is over, rehydration is key to recovery. Your muscles need water to repair themselves, your joints need fluid to stay lubricated, and your energy levels depend on replacing what’s been lost. Drinking water within the first 30 to 60 minutes after exercise helps jumpstart the recovery process. For particularly sweaty or high-intensity sessions, you may also need a post-workout snack with some sodium and potassium.

OUR TIPS

Beyond just drinking water, there are a few ways to stay on top of your hydration in hot weather. Wearing lightweight, breathable clothing helps reduce excessive sweating. Training during cooler times of the day — like the early morning or evening — can also minimize fluid loss. Eating water-rich foods like fruits can also contribute to your overall hydration levels. These strategies are commonly recommended by our in-home and virtual personal trainers, especially when clients are more vulnerable to heat-related fatigue. The goal is to keep your workouts safe, effective, and enjoyable.

FINAL WORDS

Dehydration doesn’t just affect how you feel — it affects how you move, recover, and progress toward your fitness goals. Paying attention to your fluid intake and making smart hydration part of your daily routine can help you beat the heat, stay strong, and keep moving forward. If you’re looking for more specialized programming to reach your goals, Nielsen Fitness offers in-home personal training in Toronto, Collingwood, London, Hamilton, and Ottawa, with virtual personal training available anywhere. Book your free initial consultation and mini-workout, today!