Tips For Staying Cool And Hydrated On Summer Walks

Hot summer temperatures can be a challenge for people who enjoy outdoor activities. Even going for a walk in hot and humid conditions means you will be getting a sweat on as your body tries to regulate its temperature. 


It’s essential to replace the lost fluids to avoid suffering from the effects of dehydration, which can leave you feeling dizzy, tired, headachy, and sick. Here are some tips for staying safe on hot weather walks.


Drink water before your walk

In the hours before your walk, drink plenty of water to ensure that your body is fully hydrated to begin with. Avoid tea and coffee as these have a diuretic effect, so you will lose much of the fluid with extra trips to the bathroom. 


Take regular sips of water throughout your walk

It’s essential to take water with you to sip during the walk. It’s best to take a few sips at regular intervals of 15 minutes or so rather than wait until you are really thirsty and drink a lot at once. This is because thirst is an early warning sign of dehydration, and you don’t want to be anywhere near this stage.


Freeze your water bottle

A great tip is to freeze a half-full water bottle and then top it up before you go out. The frozen water will gradually melt on your walk so that you have refreshing ice cold water to sip. This will help to cool your body temperature and reduce sweating as well as keeping you hydrated—and will taste much better than tepid water!


Add electrolytes to your water

When we sweat, we do not just lose fluids, but also essential nutrients and minerals that help our nervous system and muscles function properly. Sweating more than usual can lead to an electrolyte imbalance, which can cause a range of symptoms including dizziness, muscle spasms, and nausea. 


Therefore it can be beneficial to add electrolytes to your water. They are available in tablet form and you just need to dissolve them in your water. This not only helps to maintain your electrolyte balance, but also means that the body will absorb water more efficiently and you will stay hydrated for longer. 


Wear light clothing

It sounds obvious but what you wear is really important. Wear a wide brimmed hat and sunglasses to protect yourself from the sun, and wear loose fitting clothing in breathable sweat wicking fabrics. Always protect your skin with sunblock to avoid burning. 


Avoid the core of the day

If possible, exercise outdoors in the early morning or the evening, rather than the core hours of 10am and 5pm when the sun is at its hottest. 


Choose shaded routes

Avoid long walks in wide open spaces where there is no shelter and the sun is beating relentlessly down. If possible, choose a woodland route or a park with plenty of mature leafy trees to provide some shade. 


If you are looking for ORS hydration tablets, please get in touch with us today.