What Should You Eat Before Exercising in the Heat?
Sunny summer workouts can feel great until the heat catches up with you. Whether you’re out for a walk, run or bike ride, staying hydrated is essential to getting the most from your workout and recovering faster.
“Hydration needs vary from person to person, so your ideal amount depends on sweat rate, environment and workout intensity,” says Umo Callins, M.S., RD, CSSD. Hot, humid weather, longer workouts and heavier sweating can all increase your fluid needs, making what you eat before and after a summer workout all the more important for preventing dehydration.
Even slight dehydration can affect your performance and how you feel, with mild fluid loss leading to fatigue, headaches, disrupted mood and trouble thinking clearly and performing well, explains Callins. “Research shows that being as little as 2% dehydrated can impact both mental and physical performance,” adds Roxana Ehsani, M.S., RD, CSSD. While water is the foundation of good hydration, it’s not the only way to support your fluid needs. In fact, about 20% of your fluid needs are met through food. Below, dietitians share the best foods to eat before and after summer exercise to prevent dehydration.
Excerpted from Eating Well
