How to stay well-hydrated and exercise effectively during summer🫶🏻

Compare your body weight before and after exercise

The best way to maintain proper hydration is to match your weight before and after exercise. If your weight is lower after exercise than before, it does not mean you have lost weight and should not be happy.

It's actually a matter to be concerned about losing that much water. If your weight has decreased by about 500g, you should replenish with the same amount (500ml) of water.

"Leave early in the morning"

The question of whether exercising in the morning or in the evening is better has been a long-standing debate. Recently, the prevailing theory is that outdoor activities like running are better in the afternoon because the air at dusk is clearer than in the morning.

However, when it comes to outdoor exercise in the summer, the situation is different. Experts recommend exercising in the early morning during the summer. The cool morning air increases the endurance of exercisers, thereby enhancing the effectiveness of the workout.

Drink water before exercising

Drinking water during exercise is also essential. However, even more important is drinking water before exercise. Water consumed before exercise not only provides hydration but also helps maintain the body's temperature appropriately.

The body's temperature must be properly maintained to prevent the heart rate from overpacing. When the body becomes overheated due to dehydration, more sweat is produced, and dehydration worsens.

Spraying water on the body to cool down during exercise is not very helpful. To maintain an appropriate body temperature, you should drink water before exercising.

"Give your body enough time to adjust."

To prevent dehydration caused by exercise, the body needs sufficient time to adapt to the activity. Sudden intense exercise can overwhelm the body’s ability to cope with heat and physical exertion. Therefore, it is advisable to gradually increase outdoor exercise to allow the body to adapt to both the heat and the activity.

Experts advise that it is good to take about two weeks to adapt to outdoor exercise. During the first week, limit outdoor exercise to about 10 minutes, then increase to about 20 minutes in the following week, gradually increasing the exercise duration thereafter.

Wear functional sportswear

Cotton workout clothes are the worst choice for summer. Cotton workout clothes absorb sweat directly and remain damp.

In this state, not only does the mood feel uncomfortable, but the body's heat is not effectively released, making the body even hotter. Therefore, it is advisable to wear functional sportswear that effectively absorbs and releases heat and sweat.