Staying Hydrated This Summer
Tips for Staying Hydrated During The Summer
Hydration is the cornerstone of performance nutrition. No gel, chew, or bar will compensate if you neglect your hydration during a workout.
Plain water won't suffice when you're pushing hard. You'll need electrolytes to rehydrate effectively.
With many choices available, here's how I decide on my daily hydration:
Questions to Consider
- How long is my workout?
- How intense will it be?
- How much am I sweating, or is it an indoor workout?
Shorter Workouts (30 to 75 minutes)
For these, basics are key. If you’re also aiming to burn calories (lose weight), opt for BUM Hydrate or RAW Replenish (try the Watermelon Mojito flavor). Both are low-calorie. If weight loss isn’t a concern and your workout intensity is high, go with Raw Fuel (The Lemon Lime flavor is excellent).
- Recommendation: Drink 21oz during a one-hour workout.
Indoor Workouts (45 to 75 minutes)
Indoor training demands double hydration and higher sodium intake. I prefer RAW Salt for its high sodium/electrolyte content, which is ideal for heavy sweating. Note, though, that some find it very salty.
For a less salty option, RAW Replenish is also effective for indoor training.
- Recommendation: Drink two 21oz bottles per hour. Use any leftover to start post-workout rehydration.
The 2-Hour Workout (75 to 120 minutes)
This is a common workout duration but requires careful hydration planning based on intensity.
- Easy to Fast Endurance Pace: Stick with the hydration plan for shorter workouts. Personally, I focus on calorie burning (weight loss).
- Faster Than Endurance Pace: Opt for Raw Fuel to maintain your effort with necessary carbs.
My formula: One 21oz bottle of RAW Fuel and one 16oz bottle of RAW Replenish alternating sips every 10 minutes.
Long Workouts (more than 2.5 hours)
For extended workouts, think of one bottle as an "energy" source (e.g., RAW Fuel) and the other as hydration (e.g., RAW Replenish, EAAs).
Strategy: Start with the hydration bottle in the first hour, then switch to the energy bottle in the second hour. Alternate between sips of energy and hydration after the first two hours.
Energy bottle options: RAW Fuel or RAW Gel Packs.
- Recommendation: Drink one 21oz bottle per hour, doubling to two bottles if training indoors or in hot conditions.
Post-Workout Rehydration
After your workout, focus on rehydration with this recipe:
- Try Bum Hydrate.
The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Raw Nutrition is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.
