Hydration for Summer Weather

Hydration for Summer Weather

Exercising in the heat requires extra attention for fluid intakes to maintain proper fluid balance. When exercising in the heat or with high humidity the body's ability to dissipate heat is compromised. Fluid losses of 2 liters per hour are normal during exercise in the heat. Thirst is not an adequate indicator of fluid needs as the body can lose 2 % of its total body water and enter a mild state of dehydration before even having a sensation of thirst. Losses of 5 % or more can impair athletic performance and function. To avoid dehydration or heat illness utilize the following guidelines:

  • Drink 16 oz. of fluid 2 hours before exercising in the heat
  • Drink 16 oz.15 minutes before exercising in the heat
  • Drink 4-6 oz. of fluid every 15 minutes
  • Water is best, however, if training or exercise lasts more than one-hour in hot, humid conditions a sports drink with carbohydrates and electrolytes is advisable. 
  • Cool fluids of 57 degrees or less are better
  • To enhance recovery from fluid losses, drink 2-3 cups (8 0z.) for every pound of fluid lost


20 June 2018


Physical Therapy, Fitness, Sports Performance