While summer workout programs come with a lot of zeal and energy to get moving as the weather turns outdoorsy and bright, rigorous cardio and muscle training sessions also mean an increased risk of dehydration. As you sweat profusely during the exercise hour, so too the body loses water and electrolytes which can cause excessive fatigue and exhaustion, and make you give-up before you finish the session.
But sipping on hydrating drinks during a summer workout can keep the body energised, fresh and ready to finish the workout strong. Prepare the drinks, pour them into your sipper and keep taking small sips in between sets to stay hydrated.
Lemon Honey Water
Simple, refreshing and utterly hydrating, lemon honey water can give you just the right citrusy punch required to push through that final strength training set. This is a classic choice which replenishes lost fluids and fuels you with a tangy and sweet energy boost. Add the juice of one whole lemon to a glass of chilled water. Drizzle a spoonful of honey into it and stir well. Mix and drink during a workout on particularly warm mornings. The combination of sweet honey and a citrusy, lemony acidity is excellent for building up hydration and energising the body amidst excessive sweating.
Coconut Water Cooler
Come tropical summers, there is nothing better than fresh tender coconut water as a naturally hydrating drink. Filled to the brim with electrolytes and micronutrients, coconut water can get rid of fatigue and help the body feel fresh and energetic. Extract all the water from a tender coconut and flavour it lightly with mint leaves and a pinch of salt. Coconut water is most suitable before the afternoon sun becomes too harsh so be sure to consume it during or after an early morning exercise session. Tender coconut water replenishes lost minerals and feels quite light on the stomach during intense workouts.
Buttermilk Quencher
A traditional summer drink which cools the body and aids digestion, buttermilk also provides an unexpected energy boost during a workout. It is an especially useful drink when you exercise outdoors in the late afternoon or evening. Outdoor runs, climbs and hikes are made refreshing and rejuvenating with a glass of buttermilk relished during the half-mark break. Make thin buttermilk and season it with pink salt. Add some cumin powder and a little bit of ginger for more punch. Fresh, chilled buttermilk will prevent dehydration and energise you for the latter half of your outdoor activity.
Watermelon Mint Cooler
Summer is the season of sweet, hydrating watermelons. Craft fresh watermelon juice from a ripe fruit and accentuate it with a touch of mint. Add some lime juice to the mixture to infuse it with a welcome acidity that balances some of the watermelon’s sweetness. Sip on this drink during a strength training workout so it can give you a sugary, fruity boost between two sets. The high water content in the watermelon will keep you hydrated for longer and provide you with fruity sugars that ward off fatigue.
Chia Seed Hydrator
Chia seeds are excellent cooling agents which provide you with sustained hydration. During workouts, add chia seeds to water along with some lemon juice and a little honey. Sip on this hydrating water while powering through a long functional training session, with multiple sets and too many reps. Water will hydrate the body, lemon juice will bring acidity and chia seeds will introduce a lasting nourishment. Mix chia seeds into water and let it rest for about 5 minutes before consuming. This will give the seeds enough time to absorb water and swell up.