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Here’s How to Stay Properly Hydrated Through All Your Summer Workouts

Whether you love to run outdoors or plan to (finally!) return to the gym, it’s crucial to stay hydrated while you work out — especially in the summer or else you run the risk of heat stress. “It’s important to maintain a constant supply of water in the body for optimum workout performance. Dehydration can lead to muscle fatigue and loss of coordination,” Katherine Basbaum, a clinical dietitian for the University of Virginia Health System, tells SheKnows. “In addition, when you are dehydrated, your body is unable to cool itself efficiently, which may result in heat exhaustion and possibly heat stroke. Other side effects of dehydration during a workout include low energy and muscle cramps.” The CDC also states that water helps lubricate and cushion joints, protect your spinal cord and other sensitive tissues, and get rid of wastes through urination, perspiration, and bowel movements. But how much exactly should you be drinking if you’re working out?

It’s no secret your body needs more water when you’re physically active, but while general recommendations are based on age, gender and type of workout, the American Council of Exercise (ACE) recommends drinking 17 to 20 ounces of water two hours before the start of exercise, seven to 10 ounces of fluid every 10 to 20 minutes during exercise, and 16 to 24 ounces of fluid for every pound of body weight lost after exercise. But while it’s always good to know the basic rules of hydration, Basbaum says it’s also crucial to simply “listen and watch for your body’s cues.” She adds, “If you’re thirsty, drink! Or if you hit the restroom and notice that your pee is dark yellow, drink!” To help you stay properly hydrated, the CDC recommends carrying a water bottle with you throughout the day. If you’re lacking on the water bottle front, don’t worry, we’ve got you covered. Read below for our suggested water bottles, based on your preferred type of workout, that can help keep your exercises safe and make them more enjoyable.

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If you’re hiking or camping

If you’re spending time in the outdoors, you’ll want a water bottle that’s easy to carry on early morning hikes or kayaking on the lake. That’s why the Stanley IceFlow™ Flip Straw Water Bottle is the perfect option. It features a built-in straw that flips up for easy sipping, then snaps tight to stay fully leakproof. It’s also designed with double-walled vacuum insulation, so your drink can stay cold for longer.

IceFlow Flip Straw Water Bottle

Stanley IceFlow™ Flip Straw Water Bottle, 17oz $25 Buy now Sign Up

Another bottle guaranteed to help you stay hydrated for all of your indoor workouts is the Stanley QuickFlip GO Bottle. It’s specifically designed for on-the-go activities because of its convenient, push-button lid. It’s also leakproof and packable so you can easily bring it with you to on a bike ride or hike.

Stanley Quick Flip Go

Stanley Quick Flip GO Bottle $22 Buy now Sign Up

If you’re doing at-home yoga, spin classes or going to the gym

Basbaum says that one of the best things you can do to stay hydrated is to create an enjoyable experience. “Figure out what tastes best to you,” says Basbaum. “Ice cold water? Room temperature? Water with a squeeze of lemon? A calorie-free flavor packet mixed in? You will likely drink more if it’s prepared the way you like it. And of course, have a reliable, nice-quality water bottle to carry with you.” One water bottle, perfect for at-home yoga, spin classes or gym sessions, is the Stanley IceFlow™ Flip Straw Tumbler. It fits comfortably in most cup holders, whether it’s a treadmill or exercise bike, and includes a folding handle that lets you quickly grab and go.

Stanley IceFlow Tumbler

Stanley IceFlow™ Flip Straw Tumbler, 30oz $30 Buy now Sign Up

The Stanley Adventure Quencher Travel Tumbler is another great option for yoga or pilates. It features a convenient handle, a full-cover top to prevent spills and comes in 40 ounces, so you’ll always have water at the ready. The Quencher is an extremely popular Stanley product, so if you’re interested in buying, we suggest entering your email address on the site so you can immediately be notified when it’s back in stock.

Stanley Adventure Quencher Travel Tumbler

Stanley Adventure Quencher Travel Tumbler $40 Buy now Sign Up

If you’re an athlete in need of personal hydration

For football players needing to stay hydrated during game day or soccer stars who need to keep up their stamina during a practice, you’ll want to get the 40-ounce Stanley IceFlow™ Flip Straw Jug. Basbaum notes that while athletes can get away with consuming sports drinks, most people will want to stick with water. And of course, athletes should drink water, too. “Unless you are working out at a high intensity for more than 60 minutes like an athlete, then for most people, there is no need for a sports drink during a workout,” says Basbaum. “Water is all you need to hydrate, it’s free and you’re not taking in unnecessary calories, sugar or sodium.”

Stanley IceFlow Jug

Stanley IceFlow™ Flip Straw Jug, 40oz $40 Buy now Sign Up

This article was created by SheKnows for Stanley.

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