Summer Hydration Routine

Summer Hydration Routine: Hydrant x Beam

Summertime brings long days, time outdoors, and sunshine. But even while enjoying the sun's rays, staying hydrated and in control of your wellness routine is even more important in hotter months. The hotter weather and subsequent loss of electrolytes while sweating, whether you're working outside, hiking, lounging in the sun, or running, can quickly bring on symptoms of dehydration.  

Hydrant Variety Pack

We teamed up with our friends at beam to talk more about dehydration, exercise, and your summertime routine to make sure you're getting the most from your day. 

Here at Hydrant, summer weather brings new flavors. In case you missed it, make sure to try our new Orange Mango (don’t worry—Iced Tea Lemonade and Fruit Punch will be back soon!). All three flavors are made of precise blends of balanced electrolytes and real fruit juice powder to give your body the nutrients and minerals it needs to hydrate fast and stay hydrated all day long. 

Our friends at beam just launched boost, a nano-CBD hydrogel topical that is lightly citrus-scented and quick-drying so you can set it and forget it while on the go. It’s great for any mid-workout aches or long days in the sun. 



What happens when you're dehydrated? 

Dehydration occurs any time we lose more water than we take on board. You’d be surprised how many ways we can lose water from our bodies: urinating, sweating, defecating, vomiting, and just breathing all cause water loss. Certain circumstances cause us to lose even more fluid. This includes exercising, especially in hot conditions, illness with diarrhea and vomiting, and even a night out drinking alcohol.

Since about three-quarters of the human body is made up of water, it’s essential to make up for those losses by taking in enough fluids. In hot and humid conditions, you can sweat more, meaning a faster loss of fluids. Keep an eye out for any symptoms of dehydration: headaches, muscle cramps, poor athletic performance, blurry vision, poor mood, mental fog, exhaustion, and dizziness to name a few. If experiencing these, consider replenishing your fluids more frequently (and adding a Hydrant to help) to help keep your body topped up and well hydrated. 



Exercising in hotter weather? 

During exercise your body works at a higher than normal metabolic rate. Your metabolic rate is your energy expenditure, and with exercise, your energy expenditure goes up. This produces heat. Your body needs to deal with this heat, so that your body temperature stays within a healthy range. This is where hydration comes in. Sweating is the #1 way for your body to lose heat. If you are dehydrated your body is less able to cope with heat: with a lower water level, you can’t sweat enough to get rid of the heat your body is producing.

After a workout consider refreshing yourself with beam’s newest product, 'boost'. It has everything you need to recover from your workout and give yourself a lift and refresh after a tough workout. Boost was created from nano-CBD powder, which basically means the particle size of the CBD was shrunk so your body has the opportunity to absorb it much faster. It’s also a water-based topical which allows it to dry quickly. Boost is best used on any sore muscles or joints to help provide fast acting relief. Between that and replenishing with electrolytes found in a packet of Hydrant, see how far you can go this summer. 

The crucial time to get your hydration back is immediately after you stop exercising. Recovery has been shown to be best in athletes who replenish their body with water and fuel as soon as they have finished exercising. This hydration is far more effective in people that drink electrolytes in their water, to replace the salts lost through sweat, as your blood volume and body process are dependent on fluids of the right salt concentration.



How can I tailor my routine to hotter months?

Hydrant Packs

In warmer weather, we recommend that our customers start every day with a glass of Hydrant dissolved in cold water to rapidly hydrate their bodies and kick start their day. For our customers who enjoy hiking, running, or working outdoors in the summer, they enjoy a Hydrant during or after their time outdoors as a way to replenish any lost electrolytes and fluids.

Our friends at beam have a brand new product, boost, that's also a great addition to your daily routine. Use boost whenever you feel any aches and pains coming on, just apply directly to the skin of the problem area and you’ll be good to go!  

Make sure to listen to your body during your workout and pay attention to your surroundings, especially during the hotter months of summer. Another reason to add a packet of Hydrant to your water and use boost to help your body recover and replenish lost fluids so you can get back out there. 

References and further reading 

[1] Dehydration. National Health Service. 06 February 2017. - This page from the UK Health service gives a great rundown of dehydration.
[2] Lau, W. Y., Kato, H., & Nosaka, K. (2019). Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. BMJ Open Sport & Exercise Medicine, 5(1). doi:10.1136/bmjsem-2018-000478 - This study used electric shocks to cause muscle cramps in volunteers. They found electrolyte-rich rehydration reduced the “crampiness” of muscles, while plain water rehydration increased how easy it was to make muscles cramp - ouch!
[4] Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration. Evans et al. Journal of Applied Physiology. 11 April 2017. - Review articles such as this one look at the findings of other scientists and put them together to create an overall picture. This one looks at nutrition and fluid balance, and how we can best restore this after exercise-induced dehydration.
[5] The Physiological role of hydration in exercise performance. Oral and Kavas. - If you want to learn more about what happens to you body during exercise, this is a great place to start. 
[6] Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. doi:10.1111/j.1753-4887.2010.00304.x - An interesting review including studies and observational evidence linking dehydration and headaches
[7] Sports Nutrition Needs: Before, During, and After Exercise. Zoorob et al. P - Some helpful information is provided here regarding what we should be drinking, both in terms of volume but also in terms of electrolyte and carbohydrate supplements, before, during, and after exercise.
[8] Walsh, R., Noakes, T., Hawley, J., & Dennis, S. (1994). Impaired High-Intensity Cycling Performance Time at Low Levels of Dehydration. International Journal of Sports Medicine, 15(07), 392-398. doi:10.1055/s-2007-1021076 - In this study, a group of men cycled intensely until they became exhausted. They found that those who were dehydrated became exhausted faster.

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