Staying Hydrated in Ibadan Heat
Training in the heat changes how much you need to drink. Here's how to stay hydrated, safe and performing well.
Key takeaways
- Drink regularly through the day, not just during workouts.
- Pale-yellow urine is a simple sign you're drinking enough.
- For long or very sweaty sessions, electrolytes matter as well as water.
Ibadan heat is no joke, especially if you're training at 5pm or at an outdoor event. When you sweat, you lose water and salts (electrolytes). Losing too much can make you tired, dizzy and less able to perform.
How much water do you need?
There's no single number for everyone. Needs depend on your size, the weather and how active you are. A good approach is to drink regularly throughout the day and check your urine colour: pale yellow usually means you're well hydrated; dark yellow means drink more.
Around your workout
- Before: have a glass or two of water in the couple of hours before you train.
- During: sip water regularly, especially in hot conditions.
- After: drink to replace what you lost; a salty meal helps replace electrolytes.
Signs of dehydration
- Thirst and a dry mouth.
- Dark urine or not urinating much.
- Headache, tiredness or dizziness.
- Muscle cramps.
Do you need electrolyte drinks?
For most sessions under an hour, water is enough. For long sessions, heavy sweating or outdoor events, an oral rehydration solution or electrolyte drink can help replace lost salts. Many sports drinks are high in sugar, so they're best kept for long, hard efforts.
Local options
- Coconut water: contains potassium and some electrolytes; a good natural option.
- Zobo: hydrating when made without lots of added sugar.
- Water with a pinch of salt and some citrus: a simple homemade option after heavy sweating.
Coming to Activate with Orayfit? Bring a water bottle and drink before you feel thirsty.
Frequently asked questions
How do I know if I'm drinking enough water?
Pale-yellow urine is a good sign. Dark urine, thirst, headaches and tiredness can mean you need to drink more.
Is zobo good for hydration?
Zobo can be hydrating, especially when made with little or no added sugar. Heavily sweetened versions add a lot of sugar.
Should I drink sports drinks when I work out?
For most workouts under an hour, water is enough. Electrolyte drinks are more useful for long sessions, heavy sweating or very hot conditions.
Please note: this article is general information, not medical advice. If you have a health condition, are pregnant, or are unsure whether an activity or diet is right for you, talk to a doctor or qualified professional first.
