The Importance of Staying Hydrated in the Summer

Staying hydrated in the heat of summer is extremely important! Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. Some of the side effects of dehydration include: dizziness, nausea, muscle cramps, lack of sweating & a fast heart rate.

The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:

  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
  • Drink 8 ounces of water no more than 30 minutes after you exercise

Utilize these 5 tips from Runner’s World Magazine to avoid dehydration this summer!

@donajofitwear in JoJo Legging Soar

Stick to Water
Simple water is the best way to go. But, if you need something different try a flavored, calorie-free water. For a more natural option add a slice of orange, lemon, lime or even some slices of cucumber.


@bodybytrainor in JoJo Legging DreamcatcherII

Stay Hydrated throughout the Day
Drink small amounts of water throughout the day vs. pounding down the fluids before your workout. Taking this approach will cut down on unwanted pit stops during your run. Runner’s World says, “A good rule of thumb is to drink half your body weight in ounces daily.” So, if you want 150lbs, aim to drink 75oz."


@juliettelewis in JoJo Legging Rua

Drink more when it’s Hot or Humid
Staying hydrated during an outdoor workout in the summer is extremely important! Even the slightest bit of dehydration can make your workout feel tougher than it actually is. In this situation, sometimes water doesn’t cut it. Try a low-cal beverage containing electrolytes for that extra boost of hydration.


@donajofitwear in JoJo Legging Electric

Check the Label before you Drink
Although many sports drinks look delicious they also have more calories and sugar than necessary. Avoid high-octane sports drinks, specialty coffee drinks and even some fruit juices. If your goal is to stay hydrated choose a drink with less than 50 calories.


@donajofitwear in JoJo Legging Spark

Re-hydrate Post Workout
Staying hydrated before, during and even after your workout is extremely important! Having a glass of water with a quick-dissolving electrolyte tablet is the perfect way replenish your electrolyte count after your sweat sessions.


Dona Jo and Nuun Hydration Prize Pack - ENTER TO WIN! 

Giveaway Alert! 
This week we are partnering with Nuun Hydration, the #1 selling sports drink tab in the cycling, running and outdoor specialty marketplaces. Nuun active and Nuun energy contain an optimal blend of electrolytes (na, k, mg, ca) that help keep you hydrated for all levels of activities. All Nuun tablets are low in calories, which helps promote the consumption of water without added sugars or an excessive amount of calories. Follow the instructions below for a chance to win a Dona Jo & Nuun Hydration prize pack! 

Giveaway Entry Instructions: 

  1. Follow the link HERE and fill out the form. 
  2. Follow @donajofitwear & @nuunhydration on Instagram.
  3. Like our giveaway post and tag a friend who would too!

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