07/29/2024

Summer is the perfect season to enjoy the great outdoors with walking, running and hiking. The warm weather and longer days offer ample opportunities to explore, tackle new terrains, and improve your fitness. However, the heat also brings an increased risk of dehydration, which can negatively impact your performance and health. As a physical therapist, I often see the effects of inadequate hydration on athletes and outdoor enthusiasts. Here is how to stay hydrated and safe while enjoying your summer running and hiking adventures.

The Importance of Hydration During Summer

Staying hydrated is crucial for several reasons:

• Regulating Body Temperature: Proper hydration helps your body maintain a stable temperature, especially in hot weather.
• Supporting Muscle Function: Water is essential for muscle function and recovery. Dehydration can lead to cramps, fatigue, and decreased performance.
• Joint Health: Adequate hydration lubricates your joints, reducing the risk of injury.
• Overall Health: Water supports various bodily functions, including digestion, nutrient transport, and waste removal.

Signs of Dehydration

Recognizing the early signs of dehydration can help you take action before it becomes severe:

• Thirst: Feeling thirsty is a clear signal from your body that you need more fluids.
• Dry Mouth: A dry or sticky mouth is a common symptom of dehydration.
• Fatigue: Dehydration can cause tiredness and reduced energy levels.
• Dark Urine: Urine that is dark yellow or amber indicates you need more fluids.
• Dizziness: Feeling lightheaded or dizzy can result from dehydration.

Hydration Strategies During Summer

1. Pre-Hydrate

Start your hydration process before you hit start your activities:

• Drink Water: Consume 16-20 ounces of water about two hours before your run or hike.
• Hydrating Foods: Eat water-rich foods like fruits and vegetables to boost your hydration levels.

2. Hydrate During Activity

Keeping a steady intake of fluids while you are active is essential:

• Water Bottles and Hydration Packs: Carry a water bottle or hydration pack to ensure you have access to water throughout your activity.
• Electrolyte Drinks: For longer runs or hikes, consider an electrolyte drink to replenish the minerals lost through sweat. My favorite are Drink LMNT.
• Regular Sips: Take small sips of water every 15-20 minutes, rather than waiting until you are thirsty.

3. Post-Activity Hydration

Replenishing fluids after your walk, run, or hike is crucial for recovery:

• Drink Plenty of Water: Continue to drink water after your activity to rehydrate.
• Recovery Drinks: Consider a post-exercise recovery drink that includes electrolytes and carbohydrates to aid in muscle recovery and fluid balance.
• Monitor Your Urine: Ensure your urine is light yellow, indicating proper hydration.

Additional Tips for Staying Hydrated

1. Plan Ahead

• Know Your Route: Familiarize yourself with your running or hiking route and identify water sources along the way.
• Weather Check: Check the weather forecast and plan your activity during cooler parts of the day, such as early morning or late evening.

2. Dress Appropriately

• Lightweight Clothing: Wear lightweight, moisture-wicking clothing to help keep you cool.
• Hat and Sunglasses: Protect yourself from the sun with a hat and sunglasses to reduce heat exposure.

3. Listen to Your Body

• Adjust Intensity: If you start feeling symptoms of dehydration, slow down or take a break in the shade.
• Rest: Allow yourself time to rest and cool down during your activity, especially in extreme heat.

Hydration Tools and Gadgets

1. Hydration Packs and Belts

• Hydration Packs: These are ideal for long hikes and trail runs, allowing you to carry a significant amount of water hands-free.
• Hydration Belts: Perfect for shorter runs, these belts hold smaller water bottles and provide easy access to hydration.

2. Water Purification Devices

• Portable Filters: If you are hiking in areas where natural water sources are available, a portable water filter can help you safely hydrate from streams and rivers.
• Purification Tablets: These are a lightweight option to ensure safe drinking water during longer hikes.

Staying hydrated during summer

Staying hydrated during summer walking, running and hiking is essential for your performance, safety, and overall health. By following these hydration strategies, you can enjoy your outdoor activities to the fullest while minimizing the risks associated with dehydration. Remember, your body is your most important piece of equipment take care of it by staying well-hydrated.

Stay safe, stay hydrated, and enjoy all that summer has to offer.

Looking for a Physical Therapist?

Want to try dry needling? Check out my physical therapy or personal training services if you are interested. Schedule a free consultation here, or just follow along for my free content on Instagram and Youtube.