Summer heat is in full force, and while you’re still in your normal workout routine you might just be finding yourself a little extra dehydrated these days. With temperatures creeping up into triple (!!!) digits, even your indoor workouts away from the sunshine can steal more hydration than you think. We have a few tips for you to stay hydrated not only in class but before and after, too!

Before Your Workout

We believe that you start your day with a big ol’ glass of water (or two…or even three). Since you’re busy sleeping, you’re going several hours without drinking any water at all, so rehydrating is key so that you’re ready for the day – and workout – ahead.

As you start getting closer to your workout, it is recommended that you drink at least two cups of water a couple of hours prior to your sweat session and one cup within 30 minutes of your workout. However, make sure you’re listening to your body. The last thing that you want is to feel sick or get cramps as you’re just getting into the zone.

During Your Workout

As mentioned above, make sure you don’t go overboard with water consumption during your workout so you can avoid an upset stomach or even an extra trip to the restroom. Drink around 8 ounces of water for every 15 minutes of hard work, and you should be just fine!

Plus, it might be smart to consider avoiding working out during the hottest times of the day to avoid overheating and dehydrating yourself. (Pro-tip: Full Pedal is stocked with some amazing high-powered fans to keep you cool, so escape the sun for a little cycling!)

After Your Workout

While water is always a great drink of choice, refueling with electrolytes is even better! Bring some electrolyte water, opt for coconut water, or even a sports drink so that you can replenish your electrolytes. These help you stay hydrated for longer, avoid cramps, and kill your next workout!

So stay cool and hydrated so that you can remain strong through your entire workout. Now go grab your water bottle (or buy a Full Pedal insulated flask), drink up, and book your bikes!