The Other 23

Your Best Summer Hydration Tips

By Mike Roussell, PhD

Summer is here, and yes, that means we can all finally hit the outdoors to work out and play hard, whether youre hitting the basketball court or playing tag with the kids. But to be your best throughout these hot days, youll want to stay properly hydrated – and that means more than simply guzzling water. Follow these four tips to optimize your hydration (and have a blast) this summer.

Drink Cool Water: Studies show that 50-69 degrees is optimal for drinking water palatability. Cold tap water falls in this range. Hitting the playground? Keep your water in a cooler or insulated water bottle. 

Focus on Fluids: Dont fall for the hype around electrolytes. Youll get plenty of electrolytes from your diet: A medium potato with a teaspoon of salt contains as much sodium and potassium as a typical electrolyte packet. Focus on overall fluid intake: Aim for one liter of water for every hour of hard training.

Sip It! Sipping on fluids gives your body a better opportunity to absorb them. Chugging or gulping water may feel refreshing, but it decreases the likelihood that the water will rehydrate your system – and may leave you with an upset stomach, too. 

Hydrate Early: Dehydration crushes your performance, both in the gym and on any field. Studies show it can drop your strength, power, and endurance by as much as 10 percent. Avoid this by sipping water early on in your training instead of waiting until youre sweating to hydrate.

AUTHOR BIO: Mike Roussell, PhD

Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives.

His clients have included NBA all-stars, tech execs, and TV personalities.

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