How to stay hydrated while exercising in Andorra’s summer heat

How to stay hydrated while exercising in Andorra’s summer heat Summer in Andorra is synonymous with mountains, sunshine and the desire to get outside and move. Running on trails, cycling, playing padel, hiking… These are activities that are hard to resist when there is so much beauty all around. But there is one aspect that many people overlook until they feel the consequences: hydration. Exercising in summer heat is different from exercising in winter, and a simple bottle of water may not always be enough. What happens to the body? When we exercise in the heat, the body loses fluids much faster. Through sweat, we lose not only water but also electrolytes such as sodium, potassium and magnesium. Altitude adds another factor. In Andorra the air is drier. This can increase fluid loss through breathing and evaporation from the skin. As a result, you may not feel that you are sweating heavily while still losing more fluid than you would during the same workout at a lower altitude. And the first signs of dehydration are not necessarily thirst. They can include fatigue that seems disproportionate to the effort, a mild headache at the end of the day or the feeling that your muscles are “wooden” the next morning. Does that sound familiar? Before training: drink around 300–400 millilitres of water about 1.5–2 hours before exercising. The idea is not to drink everything immediately before heading out, but to hydrate in advance. During training: if your activity lasts more than 45 minutes, water alone may not be enough, particularly in hot conditions or during prolonged, intense exercise. Consider a drink containing electrolytes, and take small sips regularly rather than waiting until you feel thirsty. After training: rehydration is particularly important. A commonly used guideline is to replace around 1.5 litres of fluid for every kilogram of body weight lost during exercise. This is because not all the fluid you drink is immediately retained by the body. After exercise, water with electrolytes can be a good option, particularly during the first stage of recovery. You can then add more nutritious foods and drinks. Coconut water can provide fluids and some electrolytes, while watermelon and cucumber are also rich in water and provide additional micronutrients. What about coffee immediately after training? It may not be the best choice if you are significantly dehydrated, so prioritise water or an electrolyte drink first. And alcohol, even that tempting beer after exercising in the heat, is better left until you have rehydrated. As for me, I keep a jug of water with mint, cucumber and lemon in the fridge. After training, you want something refreshing and tasty, not just plain water, and that is perfectly normal. So, prepare a drink that you will actually enjoy drinking. And finally, pay attention to the colour of your urine. It may not sound particularly elegant, but it is one of the simplest ways to monitor hydration. Pale yellow, similar to the colour of straw, generally indicates good hydration, while darker yellow urine can be a sign that you need more fluids. Take care of yourself this summer and enjoy the sport, not the headache that can come afterwards. Dietitian Natalia Kuzina ig: natalie_foodcoachThe post How to stay hydrated while exercising in Andorra’s summer heat first appeared on All PYRENEES.