The Importance of Hydration While Exercising Outside

As summer winds down, the hottest days often linger. If you're exercising in the heat, staying hydrated should be just as much a part of your routine as stretching or cooling down. Whether you're heading out for a run, tackling yard work, or fitting in an outdoor workout, replacing the fluids you lose is essential. From smart hydration habits to post-workout recovery, here's how to help your body perform at its best through the season's hottest days.

How Heat Affects Your Hydration

When you're exercising in the heat, staying hydrated becomes even more important. Your body loses water through sweat to help regulate its temperature, and if you don't replace those fluids, dehydration can develop quickly.

The type of heat you're exercising in also matters. In humid conditions, sweat doesn't evaporate as efficiently, making it harder for your body to cool itself and increasing fatigue. In dry heat, sweat evaporates more quickly, so you may lose more water without realizing it. Either way, consistent hydration before, during, and after exercise helps support your body's natural cooling process and replace the fluids you lose through sweat.

How to Hydrate for Outdoor Activities

The American College of Sports Medicine (ACSM) recommends an individualized approach to hydration, since sweat rates vary significantly from person to person. As a general starting point:

• Drink 16 to 20 ounces of fluid about two hours before outdoor activity.

• Drink roughly 6 to 12 ounces every 15 to 20 minutes while you're active.

• Rehydrate after finishing, aiming to replace about 150% of the body weight lost during exercise, ideally within two hours. Hydration after your workout matters just as much as hydration before it.

Staying hydrated starts before you head outside. With case pack Spring Water Delivery or purified Bulk Water Delivery, you'll always have water on hand to hydrate before, during, and after exercise.

Whether you're heading out for a quick workout or a long day outdoors, both purified water like Pure Life® and spring water like Deer Park® are great hydration choices. Deer Park® naturally contains minerals from its spring source, while Pure Life® provides refreshing, purified water to help you stay hydrated.

Five Smart Ways to Stay Cool & Hydrated for Outdoor Activity

1. Plan around the heat. Check the forecast and heat index before you head outside. When possible, schedule outdoor workouts for the cooler parts of the day, like the early morning or evening, to help reduce heat exposure.

2. Wear lightweight clothing. It's more comfortable, and it helps sweat wick off your body so it can do its job of regulating temperature.

3. Stay ahead of your thirst. Healthy hydration starts before your workout begins. Drink water before, during, and after outdoor activity to replace the fluids you lose through sweat. If you're spending extended time in the heat, electrolytes can also help support hydration.

4. Take more breaks than you think you need. Your body can become overtired before you notice. Whether you're running, cycling, or walking, build in more breaks than usual to check in and adjust as needed.

5. Scope out shade nearby. This matters most if you start to overheat. Know where you can find shade, even just under a tree, before you head out. It can fight fatigue and help you keep going longer.

Stay Cool with Primo Brands

Healthy hydration starts with having water on hand when you need it. Primo Brands provides high-quality, great-tasting water that's ready before, during, and after every workout. With Primo Brands™ Water Delivery Service, you'll always have water on hand to support your hydration routine, making it easier to stay prepared for outdoor activities and active days.