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  • Writer's pictureRoot of Health Wellness

Stay Hydrated When Active Outdoors in the Heat

Updated: Jun 27

As the weather warms up and the days grow longer, many of us find ourselves drawn to outdoor activities. Whether you're hiking, cycling, running, or simply enjoying a picnic in the park, staying hydrated is essential for your health and performance. At the Root of Health, we understand the importance of hydration, especially when active in the heat. Here are some practical tips to help you stay hydrated and healthy while enjoying the great outdoors.

A woman drinking from a fountain

1. Hydrate Before You Go

Start hydrating well before you head out. Drink water consistently throughout the day, and have a glass or two of water an hour or two before your activity. This helps ensure your body is well-prepared to handle the heat.

2. Carry Plenty of Water

Always bring enough water to last your entire activity. A good rule of thumb is to drink about half a liter (500 ml) of water per hour of moderate activity in moderate temperatures. In hotter conditions or during more intense exercise, you may need more.

3. Use a Hydration Pack

For longer activities like hiking or cycling, consider using a hydration pack. These backpacks come with a built-in water reservoir and a drinking tube, making it easy to sip water regularly without stopping.

4. Set Reminders

When you're engrossed in an activity, it can be easy to forget to drink. Set a timer on your watch or phone to remind you to take a few sips every 15-20 minutes. Regular, small sips are better than chugging large amounts infrequently.

5. Drink Electrolyte Solutions

Sweating in the heat means you’re losing not just water but also vital electrolytes like sodium, potassium, and magnesium. Drinking an electrolyte solution or sports drink can help replenish these essential minerals and maintain your body's fluid balance.

6. Choose Water-Rich Foods

Pack snacks that help keep you hydrated. Fruits like watermelon, oranges, and grapes have high water content and can provide both hydration and energy. Vegetables like cucumbers and bell peppers are also excellent choices.

7. Avoid Dehydrating Beverages

Limit your intake of caffeine and alcohol, both of which can contribute to dehydration. If you do consume them, make sure to drink extra water to compensate.

8. Dress Appropriately

Wear light, breathable, and moisture-wicking clothing to help regulate your body temperature. A wide-brimmed hat and sunglasses can protect you from direct sunlight and reduce the risk of overheating.

9. Take Breaks in the Shade

Regularly rest in shaded or cool areas to lower your body temperature and reduce sweating. This helps your body conserve fluids and prevents dehydration.

10. Listen to Your Body

Pay attention to signs of dehydration, such as dry mouth, headache, dizziness, fatigue, or dark urine. If you experience any of these symptoms, stop your activity, find a cool place to rest, and drink water or an electrolyte solution immediately.

Enjoy the Outdoors Safely

By staying mindful of your hydration needs, you can fully enjoy your outdoor activities without compromising your health. Proper hydration boosts your energy, enhances your performance, and keeps you safe from heat-related illnesses. So, grab your water bottle, head outdoors, and savor the sunshine responsibly.

From all of us at Root of Health, stay hydrated and enjoy your time in nature!



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