Physical training requires much more than just determination. It requires discipline, adaptability, and a deep understanding of your own body’s needs. Whether you’re hitting the track, lifting
weights, or powering through a high-intensity session, training in the UAE’s scorching heat requires smart preparation. You need to fuel your body with the right amount of fluids. To maintain peak performance, you can’t push your limits and avoid the risks of heat exhaustion or dehydration. Scroll below to understand how you can treat hydration as a core part of your fitness routine.

Dehydration Warning Signs You Can’t Afford to Miss

The dry climate combined with sweat loss during exercise can leave your body struggling to keep up. Here are a few warning signs of dehydration that you should not miss out on.

• Excessive Thirst: If you’re suddenly craving water, it’s likely that dehydration has already begun. Don’t wait until you’re thirsty. Hydrate consistently throughout your workout.
• Fatigue and Dizziness: Feeling unusually tired, lightheaded, or dizzy during training can indicate that your body is running low on fluids and electrolytes. These symptoms are especially dangerous in the heat and should not be taken lightly.
• Dry Mouth and Sticky Saliva: A persistently dry mouth or thick, sticky saliva are classic indicators that your hydration levels are dropping.
• Dark-Coloured Urine: Pale yellow indicates good hydration, while dark yellow or amber can signal dehydration. If you’re not urinating frequently, that’s another concern you must take seriously. If you have persistent issues, you must consult a medical professional.
• Muscle Cramps: Electrolyte imbalances caused by fluid loss can lead to painful muscle cramps. These often hit during or after intense activity, especially in hot conditions.
• Headaches: A dehydrated body often responds with a throbbing headache. If you find yourself battling head pain during or after your session, it should be taken as a sign of dehydration.
• Confusion or Trouble Focusing: Mental fog, irritability, or difficulty concentrating during your workout may be signs of more severe dehydration.
• Rapid Heartbeat or Breathing: An unusually fast heart rate or shortness of breath can signal that your cardiovascular system is working overtime to compensate for fluid loss.

Smart Hydration Tips

Well, the warning signs above clearly indicate how severe consequences dehydration can have. Let’s take a look at what steps you can take to combat this situation in different stages.

Pre-Training

Proper hydration starts before your workout begins. Enter your gym or start your workout with a well-hydrated body to reduce the risk of fatigue and heat-related issues.

• Start Early: Begin hydrating at least 2–3 hours before exercise. Aim for 500-600 ml of water during this window.
• Add Electrolytes: Consider having a low-sugar electrolyte drink to maintain sodium and potassium balance.
• Eat Water-Rich Foods: Incorporate fruits like watermelon, oranges, and cucumber into your pre-workout meals.
• Avoid Diuretics: Skip coffee or energy drinks right before training.
• Check Your Urine Color: If urine colour is darker, drink more water before heading out.

During Training

Once you start moving, your body loses fluid more quickly. Here are some smart hydration tips you should follow while you train.

• Sip it: Drinking small amounts frequently (every 15 or 20 minutes) is more effective than gulping down large quantities at once.
• Customize for Conditions: In high humidity or extreme heat, increase your fluid intake. 200-300 ml should be fine, but you should customise it according to the outer environment and your body’s conditions.
• Drink Chilled Fluids and Electrolytes: If possible, drink chilled fluids. They not only hydrate but also help regulate body temperature.

Post-Workout Hydration

Post-training hydration is equally important for full recovery. Here are a few tips you must follow to avoid any kind of fluid loss.

• Weigh Yourself Before and After: For every 0.5 kg lost during training, drink about 500-600 ml of fluid to restore balance.
• Go Beyond Water: Coconut water, sports drinks with balanced sodium and potassium, or oral rehydration solutions are great options.
• Hydrating Meals: Eat a nutrient-rich meal post-training with hydration in mind. Add leafy greens, broth-based soups, or fruits like pineapple and berries.
• Monitor Your Body: For the next few hours, continue checking your urine color and energy levels. If you’re still feeling sluggish or lightheaded, you likely need more fluids.
• Avoid Alcohol and Excess Caffeine: Both can delay recovery and increase dehydration risk post-workout.

Above all, we will suggest you time your workout sessions wisely. Aim for early morning or later in the evening to avoid peak heat. Keep looking out for the warning signs and address them as soon as possible. You should even consider using hydration packs or belts if you are going for long runs or hikes.

Training in heat does not imply compromising your performance. Follow the above-mentioned smart hydration strategies and keep pushing your limits safely.