How to Stay Hydrated in the Summer

How to Stay Hydrated in the Summer

Summer months and warm temperatures bring renewed importance for staying hydrated, particularly for those who enjoy being active in the outdoors. Consider these practical guidelines for summer hydration.

Before exercise or physical activity

Before exercise, a workout, or other physical activity, prepare with fluids and complex carbohydrates. The American College of Sports Medicine suggests 16 – 20 ounces of fluid within the two-hour period before exercise. Pair this with a snack or meal two to four hours beforehand, such as a NuGo Egg White Protein Bar with only a few clean, simple ingredients.

During exercise or physical activity

Maintaining energy and hydration is key during exercise and activity. Drink an extra 8 to 12 ounces of fluid (water) for every half hour of strenuous activity. If you are involved in exercise, an activity or a workout that lasts for multiple hours, refuel with light carbohydrate snacks too, such as fruit, and water or sports drink.

After exercise or activity

Rehydrate and refuel. Energy spent during exercise or activity needs to be replaced. Within 30 minutes of training or exercise, it is vital to refuel the body with fluid, sodium, carbohydrates and protein. For every pound of body weight lost during exercise, replace with 24 ounces of fluid - preferably water.

In addition to rehydrating, be sure to refuel with food within 60 minutes after exercise and include both complex carbohydrates and protein.

  • NuGo Protein Bar (NuGo Family and NuGo Egg White are excellent choices for the summer heat.)
  • Sandwich with lean meat, a piece of fruit and a glass of milk or dairy alternative
  • Pasta with tomato sauce, a slice of whole grain bread and a glass of milk or dairy alternative
  • A serving of lean meat with cooked veggies, potatoes or rice and a glass of milk or dairy alternative

What about sports drinks?

Sports drinks are beneficial for those who engage in prolonged and rigorous exercise that lasts more than 60 minutes, such as longer-distance running, cycling, hiking or other activity. Other than that, plain water is the beverage of choice. Sports drinks aren’t necessary for casual athletes exercising less than 60 minutes per session, or for children who are generally inactive.

Summer Banana Berry Smoothie Recipe

Try this summer smoothie for a snack or to rehydrate and refuel post-exercise.


  • 2 cups vanilla yogurt
  • 1 cup soy milk or skim milk, or 100% orange juice
  • 1 cup frozen or fresh berries
  • 1 banana


Place all ingredients in a blender and blend until smooth.

Makes 4 servings, about 170 calories per serving.

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