The city of Phoenix, Arizona, made at the end of July: 31 consecutive days of heat above 110 degrees Fahrenheit, breaking its 18-day record in 1974.聽

Besides being known for its unrelenting heat, desert landscape, and a diverse and vibrant population, Phoenix is also home to a thriving running community, with several local running clubs and stores (Sole Sports, Runner鈥檚 Den, Tortoise & Hare Sports, to name a few), a series of races, and , a popular trail and ultra-race organizing company.

RELATED: Six Hot Weather Mistakes to Avoid

According to data from the , extreme heat is the number one weather-related cause of death in the U.S., killing more people most years than hurricanes, floods, and tornadoes combined. And yet summer is also a key training season for many races in the fall like the Chicago Marathon, Marine Corps Marathon, and the New York City Marathon.聽

As this year is , it is the residents from some of the country鈥檚 hottest regions who will continue taking the most heat. We reached out to several runners based in Phoenix to learn about best practices when adapting to extreme heat.

Stay Wet聽

Heat of vaporization is the basic physics principle for how the body cools itself through sweating. As the body鈥檚 temperature rises above a certain threshold, the brain tells the sweat glands to perspire, and while the sweat evaporates from one鈥檚 skin, it takes the heat with it.聽

Fortunately, water from external sources does the same thing to cool the body, before you naturally start to sweat. 鈥淜eeping yourself wet is a great cooling strategy,鈥� said , ultrarunner and CEO of Aravaipa Running. 鈥淚f you have a cold bucket of water or some ice water, think about soaking yourself before you head out in the heat. In dry heat like we have in Phoenix, I always carry water with me, not only for hydration, but to keep my clothes or body wet, since it has the same cooling effect as your natural sweating mechanism.鈥�

ultrarunner, coach, and cancer survivor, who is in the middle of her 13.1 Project. 鈥淲hen you run in the heat, sometimes it鈥檚 easy to forget how much you鈥檙e sweating and how much salt you鈥檙e losing,鈥� she said.聽 Her 13.1 project includes running a half marathon distance every day for 250 consecutive days to honor those who are fighting cancer, survived cancer, or lost their lives to cancer.

鈥淚 am usually out of the door by 5 A.M. Most mornings this summer are around 90 degrees so I have to stay on top of my hydration game,鈥� said Hunt-Broersma. 鈥淚 make sure to take in plenty of electrolytes, since water itself might not be enough.鈥�

Nikki Duplissa, a runner, fitness lover, and school psychologist based in Gilbert, about 30 minutes east of Phoenix, also emphasized the importance of preventative hydration. 鈥淚f you think you have enough water, you might underestimate what you need. I tend to not sweat so I make sure I run with a water bottle.鈥�

Stash Water Strategically聽

Running in extreme heat requires careful planning of water stops, shades, and even indoor cooling breaks. The Centers for Disease Control and Prevention recommends that 鈥�.鈥� Though many ultrarunners boast about their heat endurance abilities, it is always wise to plan for frequent water stops, quick cooling breaks, and possibly a change of temperature, indoors or outdoors.

鈥淩unning at 100 degrees or higher could be dangerous. You can always plan your route so you can get some air-conditioning and cool down before you go again,鈥� said Hunt-Broersma. 鈥淲ater stops are critical. Maybe it鈥檚 a route around your house or your car so you can refill your water bottle.鈥�

The increasing heat is not only concerning to runners, but also to race organizers like Coury. He first shared the tip of stashing water in a familiar long run route. 鈥淚f you are going for a long run in the Phoenix area and don鈥檛 have the luxury of driving a couple of hours out to Flagstaff, or to the mountains where it鈥檚 cooler, you need to either plan the route with water fountains, or stash a water bottle in different spots along the way.鈥�

As a racer organizer, Coury also started the very popular from April to September. The distance ranges from three miles to nearly 50 miles. 鈥淲hen the temperature reaches over 110 degrees during the day, we move to running at night. It鈥檚 a loop and we have unlimited ice and water. Some runners see it as a supported long run (to prepare for their ultra races).鈥�

Prioritize Wearing Protective Gear

Light-colored, quick-dry clothing protects the skin against U.V. rays and helps with cooling. 鈥淚 used to run without a shirt on to stay cool, but now I always wear a shirt to shield my skin from the sun,鈥� said , ultrarunner, Hoka Flyer, and social media manager for Sole Sports in Phoenix.聽

As Chan prepares for his first 100-mile race, Arizona鈥檚 , in late October, he sometimes has to run in the middle of the day to acclimate to the heat. 鈥淚 was raised in Phoenix and ran cross country, so the heat is not a strange element to me.鈥� Chan often trains in the area, one of the largest municipally managed parks in the nation. 鈥淩ecently, I started wearing a button-up mountain running shirt. You can either button up or down, depending on how hot it is. Hat and sunscreen are essentials. I also use an ice bandana.鈥�

With more runners carrying ice with them on the run or race, Aravaipa Running has recently updated its policy on ice. 鈥淲e no longer ration ice for our races. At one of our races this year, we had a local ice and water company that dropped an ice trailer for us. At Javelina, all runners have unlimited ice to use. They can take as much ice as they need to stay cool,鈥� said Jamil Coury.聽

One non-negotiable intervention while running in extremely hot conditions is anti-chafe cream. As an adaptive athlete, Jacky Hunt-Broersma always carries Squirrel鈥檚 Nut Butter with her in the summer. 鈥淚 have a lot more rubbing with my stump when I sweat a lot more in the summer. My stump also gets swollen and when it does, my prosthetic won鈥檛 fit. I have to apply the Nut Butter frequently to make sure my skin is good. I have to prevent my skin from breaking out or getting swollen. It鈥檚 an extra step in the summer.鈥澛�

Embrace the Collective

国产吃瓜黑料 columnist Alex Hutchinson listed out 鈥渘umerous explanations we could offer for why life seems to suck more when you鈥檙e trying to push your limits all alone.鈥� Though the article focuses more on racing and time trials, it鈥檚 not hard to imagine that running in the heat with others鈥� company makes it feel easier.

For Hunt-Broersma鈥檚 250 days of running a half marathon each day to raise funds for sarcoma cancer research, she has welcomed other runners to join her on her runs, including those visiting from out of town. In her about this project, Hunt-Broersma wrote:聽

鈥淩un virtually with me, join me out in Arizona, run 1 mile, run 13.1 miles, run a marathon, but keep on moving.鈥� On her , she posts all her group runs that others have joined. 鈥淩ecently, someone flew in from Kentucky to run with me in honor of his father who recently passed away. Someone who recently started at Arizona State University came to town and joined me for a trail run. We have a group on Strava and I鈥檓 always welcoming others鈥� company.鈥澛�

鈥淲hen we run with others, sometimes we forget we鈥檙e suffering,鈥� said聽 Chan. Sole Sports hosts group runs on Mondays and Thursdays in its Tempe location. At its Arcadia location, runners join the at . 鈥淓ven for group runs that start at 6:30 P.M. the sun is still out and it鈥檚 very hot outside, but we brace the heat together, and we have a beer to celebrate afterwards.鈥�

Give Yourself a Break

A flexible mindset is critical as runners navigate summer heat. 鈥淒oing an indoor workout like a class at Orange Theory has been great for me,鈥� said Duplissa. Ever since finishing graduate school and starting her new role as a school psychologist, Duplissa knew that her focus would be more on work and less on running for a few more months. 鈥淚鈥檒l be looking for a race soon.鈥澛�

As a race director, Coury also tried to accommodate runners鈥� needs and remain as adaptable as possible. 鈥淲e usually have a monsoon season in the Southwest, but it came late this year. When we have a high heat index, we鈥檒l delay the race start a bit later, or relax our drop-down standards. When we have high temperatures mid-race, we allow people to drop down without a penalty. We don鈥檛 want to mark those who aren鈥檛 feeling well in the heat with a DNF (Did Not Finish).鈥澛犅�

RELATED: The New Rules of Hydration

Hunt-Broersma balances her schedule with her kids鈥� needs. 鈥淟iving in Phoenix has taught me to be flexible. I have to drop my kids off at school in the morning, so each run might not turn out to be exactly how I have planned. You might have to learn to break your runs into two sessions, or run on a treadmill.鈥�

Most importantly, Hunt-Broersma practices a gratitude mindset. 鈥淓ven though the first mile is always uncomfortable, and I have to wear an extra sock in my stump, I am grateful to be alive and running with and for others.”

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Even with decades of familiarity with the Mad River Valley of Vermont, I鈥檓 constantly surprised by the beauty and unique experiences the area has to offer. Sure, there are days when I become entangled in the fast pace of my daily routine. But all I ever have to do during those moments is recall my father鈥檚 advice to look around and remember why I live here.

The Tranquility

On the banks of the Mad River, just after sunrise, I start the workday with my favorite meditation: fly-fishing. Well, fly-fishing and drinking strong coffee. I lift my and drink the last of the steaming goodness before casting.

The first few casts are tests of muscle memory. Resting on the surface, my fly drifts placidly through ripples and foam. All is quiet, until chaos suddenly erupts and the fly dips into the blue-green water. My arm raises and the line tightens and twitches. Sometimes I catch a fish, sometimes I don鈥檛, but it doesn鈥檛 matter. It鈥檚 enough to be by the water.

The hike back to my truck echoes the serenity of the morning. And as the New England fog rises, the lush mountains come into view. Before I hop into the cab, I pull my water bottle from my backpack for a few big sips of cool water before I begin my commute to work.

The Legacy

My workday underway, I connect the ensuing coffee and water breaks with that fatherly advice to look around. I steal moments to watch the clouds drifting through the peaks and the wildflowers dancing in concert with the rain-dampened pines.聽

The leftover pasta in my is reminiscent of family recipes shared, like my passion for this place, by generations of skiers and outdoors people. These mountains have literally been the backdrop of my life. This is where I had my first ski lesson from my grandfather and enjoyed countless powder days with my mother.

The Ride

It鈥檚 quitting time at the office, but there are still hours of sunlight left. Although I鈥檓 relatively new to mountain biking, the sport has given me a fresh perspective of the area鈥攁nd yet another way to chase mountain-town adrenaline and camaraderie.

The smell of dirt and pine as the trail below and the trees above blur past鈥攊t鈥檚 all exhilarating. We burst through the tree line and glide to rest next to my truck, where my waits with grillables from the East Warren Community Market and ice-cold drinks.

The Community

Of all the things that make this place home, the people top the list. All adventures are best shared, and throughout the years I鈥檝e shared mine with a group whose backgrounds span from investment banking to van life (and everything in between).聽

As the day comes to a close, we sit on tailgates and folding chairs at the base of Sugarbush. Tea is brewing on my camp stove, and I pour it into my . As usual, we use downtime after one adventure to plan the next: ski traverses, camping trips, river runs, hikes, and more.聽

The sun fades, tailgates close, and the charcoal cools. I head home after another perfect day in the Green Mountains.

Since 2009, has designed gear that happily goes where you do and stays the perfect temp till the outdoor adventure is over. Today is wide open. And we鈥檙e up for anything. #HeyLetsGo

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Being human is all about balance. We strive to find an ever-elusive equilibrium between work and life. We go to yoga classes in hopes of improving our physical steadiness. We eat an assortment of fruits and vegetables, but we also munch on chips and dip. And, from a physiological standpoint, our blood cells need balance, too.

As athletes鈥攅specially ones who spend time outdoors during a heat wave鈥攖he ethos we usually hear is 鈥渉ydrate, hydrate, hydrate.鈥� However, a 2020 research article from Stanford University School of Medicine offers a different perspective. In the piece, the study鈥檚 lead author notes that

How Much Water is Too Much?

One of the most important things to maintain balance in our blood cells is the sodium-to-water ratio, says , associate professor of exercise and sport science at . When you鈥檙e dehydrated, you contain less water, causing your blood cells to shrink. However, when you drink some H2O, your cells recover quickly.

When you consume a lot of water (more than three liters in an hour), your sodium levels dip to abnormally low levels, taking you into dangerous territory. If the water count in your body is much higher than your sodium levels, you can develop 鈥攁 dangerous result of overhydration. 鈥淚f you drink too much water, all of your cells start to swell,鈥� Hew-Butler says. 鈥淭hat becomes a problem in your brain, because your brain can only swell five to eight percent [beyond its normal size] before it runs out of space in the skull.鈥�

It鈥檚 not something to be taken lightly. In some cases, hyponatremia , Hew-Butler says. 鈥淭he amount of water that leads to hyponatremia is different for everyone,鈥� she adds. 鈥淚t depends on the size of the person, the ambient temperature, and exercise intensity and duration.鈥� However, if you need to quantify it, typically , potentially prompting a seizure, coma, or even death, Hew-Butler says.

Why Is Overhydration More Dangerous Than Dehydration?

Overhydration is a particularly large concern during the summer months. 鈥淭he first thing that everybody tells you鈥攁nd it’s not always wrong鈥攊s to drink lots of water,鈥� Hew-Butler says. 鈥淏ut, when it鈥檚 hot out, .鈥�

That鈥檚 because your blood cells actually retain water as a result of the heat, so you鈥檙e not quite as dehydrated as you may think.

This isn鈥檛 necessarily new information, Hew-Butler says. 鈥淭he results of a support that hyponatremia is [generally] more common than heatstroke.鈥� She adds that it鈥檚 the most common cause of serious illness in the Grand Canyon鈥攎ore than heat exhaustion, grand mal seizures, nausea, and dizziness.

How to Hydrate Properly

What should you do to achieve that balance of hydration? Drink to thirst, recommends , a sports physiologist and the founder of sports nutrition brand . (So yes, that means skipping out on your emotional support water bottle.) However, even when you鈥檙e feeling parched, make sure to monitor your H2O intake.

鈥淒uring exercise, the thirst mechanism will prioritize [sodium] balance over water balance,鈥� Lim says. 鈥淎s we lose sodium in our sweat, we will naturally drink less water to maintain sodium balance. Since there鈥檚 not as much sodium in the body, we don鈥檛 drink everything we lose, so we can keep the ratio of water to sodium the same.鈥� Essentially, your body makes you thirsty when that sodium-to-water ratio is skewing high on sodium. And that鈥檚 when you should drink water.

You know that old saying, 鈥淟isten to your body?鈥� That鈥檚 sage advice when it comes to hydration, especially when it鈥檚 hot out. 鈥淒rinking to thirst is important even though it can result in dehydration,鈥� says Lim. 鈥淭hat dehydration is important to keep the sodium balance correct.鈥�

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When Lara Crawford stopped into her local vitamin and supplement store a few months ago, she was in search of something to alleviate her acid reflux, which causes a burning sensation in her chest and acid regurgitation. But the conversation quickly took a turn when a staff member learned Crawford wasn鈥檛 taking electrolyte supplements.

Crawford lives at 9,000 feet in the Colorado Rockies, a place considered to be high altitude. Even after living in the mountains for years, she never saw a need for additional electrolytes. However, the staff member told Crawford those who live at altitude tend to get dehydrated overnight鈥攁nd suggested she start taking sports salts pills and a daily electrolyte powder.

鈥淚 thought those were just for ultra athletes or like serious athletes, but he told me everybody should be taking them,鈥� Crawford says. He spoke so convincingly about their benefits that she decided to give the electrolytes and sports salts a try.

After using the sports salts in the morning and the electrolytes at midday for a few months, she noticed a moderate improvement in her acid reflux. However, the biggest change was in her face: She no longer woke up with dry, puffy eyes.

Spotting the meaningful difference, she wondered if the staff member was right. Was the shift due to her new electrolyte supplements? Maybe these weren鈥檛 just for endurance athletes after all. Perhaps even people who only engaged in moderate exercise still needed to supplement with electrolytes at altitude.

, an Utah-based sports nutritionist who works with outdoor athletes, including ultra runners, cyclists, and triathletes, says that while we do lose more fluids at altitude, there鈥檚 nothing special about nighttime.

However, the electrolyte and hydration question, and how much each of us should be consuming each day, is a bit more complicated.

How Hydrated Do You Need to Be at Altitude?

At higher elevations, your body has to work harder to get oxygen, which causes your breathing rate to increase. Since you lose water through respiration, this results in greater fluid loss. The air is also drier at altitude, which makes your sweat evaporate faster and causes additional fluid loss. Each of these factors contribute to your body losing more water than at sea level, requiring you to hydrate more frequently.

However, the longer you stay up in the mountains, the better it gets. Johnson says people who live at altitude are able to adapt to the lack of oxygen. Their bodies become more efficient, producing more red blood cells to carry oxygen through the body, which reduces the amount of fluid lost.

鈥淚t鈥檚 going to be pretty stressful on your body for a couple of weeks,鈥� Johnson says, referring to spending time at elevation. 鈥淭hat’s the most crucial time to increase fluid intake. Then things will kind of regulate, and you won’t have to compensate quite so much.鈥�

However, even longtime residents of high altitude towns鈥擟rawford has lived at 9,000 feet for 29 years鈥攖ypically need about a liter to (about four to six cups) than people living at lower altitudes. But hydration isn鈥檛 a one-size-fits-all prescription. Whether you鈥檙e in the mountains or at sea level, your fluid intake varies based on the weather, the amount you exercise, and your overall health.

How Do You Figure Out the Right Hydration Level?

To help his athletes find the amount of hydration they need, Johnson performs a sweat rate test. He starts by weighing them before they exercise. While they work out, he keeps track of the fluids they drink and any urine they lose. After they鈥檝e finished, he weighs them again and plugs each data point into an equation to figure out how many milliliters of sweat per hour they lose. (If you鈥檇 like to try this for yourself, use a to finding out your own sweat rate.)

It鈥檚 important to note that even once you鈥檝e figured out your sweat rate, completely replacing your lost liquids isn鈥檛 necessarily the goal. It鈥檚 not bad to be slightly dehydrated and . For many, drinking to quench your thirst is sufficient. (Those in their 70s or 80s need to monitor their intake a bit more, because our thirst sensation can decrease with age.)

Do You Need Electrolyte Supplements?

Electrolytes are electrically-charged minerals such as sodium, calcium, magnesium, and potassium that regulate your muscle contractions, keep you hydrated, and balance your pH levels. Every fluid and cell in your body has electrolytes, which aid the function of your nerves, muscles, brain, and heart. Electrolytes also manage the balance of fluids in your body鈥檚 cells and are lost through sweat and urine, or if you鈥檙e sick, through vomiting and diarrhea.

While electrolytes are essential, Johnson says most of us get all we need from food. 鈥淎 normal, varied diet should provide you with plenty of electrolytes, even at altitude.鈥� Johnson says, 鈥淔or the recreational athlete, it’s honestly not that big of an issue.鈥�

If you aren鈥檛 engaging in high-output endurance activities lasting longer than three hours, and if you鈥檙e eating a nutrient-dense diet with whole grains, legumes, vegetables, fruits, nuts, and seeds, Johnson says you should be getting enough electrolytes without needing additional supplementation. However, endurance athletes who engage in high-output endurance activities lasting longer than three hours have different hydration needs, and may find electrolyte powders and capsules are a good way to stay hydrated and keep their electrolytes balanced.

That doesn鈥檛 mean these supplements are the secret to unlocking a new PR. conducted by researchers at Stanford University found that electrolyte supplementation does not improve performance or protect against illnesses caused by a change in sodium levels, including exercise-associated hyponatremia (EAH).

If an endurance athlete wants to take in some sodium, Johnson recommends turning to salty foods, such as pretzels or even a peanut butter sandwich.

鈥淔or the most part, when our serum sodium levels drop, the body can usually take care of that and regulate that on its own,鈥� he says.

The Power of Hydration

So, if electrolyte supplementation isn鈥檛 really necessary for most people, why did Crawford see a noticeable difference in her face after months of supplementation?

The answer most likely lies in what Crawford took with the powder and capsules.

Before going to the supplement store, Crawford says she struggled to drink enough water. However, while doling out instructions for the supplements, the staff member instructed Crawford to drink a full bottle of water with her morning sports salts capsules (which contain sea salt, magnesium, and potassium) and to mix the flavored electrolyte powder with at least 16 ounces of water later in the day. The supplements provided the structure for her to consume more water, improving her overall hydration and reducing the puffiness in her eyes.

If you live at altitude and find it difficult to drink adequate fluids, a flavored powder might help. For most people, however鈥攊ncluding serious athletes鈥攄rinking when you鈥檙e thirsty is usually enough.

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We鈥檝e all heard it before: hydration is good for your health and athletic performance. The thing is, maintaining adequate water levels is easier said than done. Registered dietitian nutritionist says her patients report water as one of the hardest things to consume. 鈥淭hey either find it not desirable,鈥� says Feller, 鈥渙r they forget.鈥�

, a registered dietitian, nutritionist, and running coach, says that skimping on water can lead to a host of negative effects, including zapped energy, elevated heart rate, GI distress, diminished blood flow to your organs and muscles, decreased lubrication around your joints, and increased muscle fatigue and soreness.聽Or, as Feller puts it: 鈥淲ithout proper hydration, the body just does not function optimally.鈥�

How Much Water Should You Drink a Day?

The right amount of hydration depends on a , including your activity level, overall health, and even the climate where you live. Generally, men should 3.7 liters (15.5 cups) of water per day, while women should drink about 2.7 liters (11.5 cups). But these recommendations include water intake from all beverage types, as well as foods.

Do This to Figure Out How Much Water You Need Each Day

When determining how many ounces of water you need, Scott says to drink half your body weight in ounces. For example, a 160-pound person would shoot for 80 ounces (or ten 8-ounce cups).

However, she tells active folks, like endurance athletes, to drink additional fluid. Scott recommends sipping on two extra cups (16 ounces) before a workout, two cups after, and half a cup for every 30 minutes of exercise.

Don’t Forget Electrolytes

For athletes, hydration should include not just water but electrolyte replenishment, too, says Scott and Feller. Electrolytes are minerals such as calcium, potassium, and sodium that you lose when you sweat. Because electrolytes impact a number of bodily processes, including muscle function, it鈥檚 important to replenish lost stores through fluids like sports drinks, milk, coconut water, mineral water, and hydration aids. (Plain old water doesn鈥檛 have electrolytes.)

Your Pee Color Indicates Your Hydration Level

You鈥檙e likely well hydrated if you don鈥檛 often feel thirsty and your urine is . That said, Feller recommends athletes work with a dietitian to come up with a fueling and hydration plan that works for them. 鈥淚t needs to be individualized,鈥� she says.

5 Easy Ways to Drink More Water

If you鈥檙e struggling to take in enough liquids, here are five simple, expert-backed ways to boost your hydration.

1. Brew a Pot of Herbal Tea

Feller is a big fan of herbal teas鈥揺ither warm or iced. 鈥淚t doesn’t have to all be [plain] water to meet your fluid needs,鈥� says Scott. Tea, in particular, may deliver additional health benefits.

Sipping two to three cups a day is linked with reduced risk of total mortality, cardiac death, coronary artery disease, stroke, and type 2 diabetes, according to a 2019 review published in . According to the review, the only caveat is that very hot tea (think: 131 to 140 degrees) is associated with esophageal and gastric cancers. So, it’s wise to let your mug cool before drinking.

2. Make Your Own Infused Water or Ice Cubes

Some people just don鈥檛 like the taste of water. If that鈥檚 you, Scott recommends freshening things up by squeezing lemon juice into your water or adding a splash of fruit juice.

Another option is to make your own infused water: add your favorite fruits, veggies, or herbs to the bottom of a pitcher. Then, pour water on top and let the flavor soak in. Feller is a fan of water infused with frozen berries and lime, cucumber, basil, and mint.

You can also level up your water by making flavored ice cubes. Simply add a favorite ingredient or two to an empty , then pour water over it and let it freeze. Feller recommends kiwi-lemon flavoring for a 鈥渢angy鈥� taste. You can also try for raspberry-lemon ice cubes.

3. Lean On Hydrating Foods

About 20 percent of your hydration comes from food sources, says Feller. 鈥淪o really embracing plant-rich food sources is a great way to add to your hydration while still thinking about flavor and texture,鈥� she says.

Scott recommends nibbling on fruits and vegetables with a high water content, like melons, oranges, grapefruit, grapes, celery, lettuce, tomatoes, cucumbers, and bell peppers. 鈥淭hose things can all help boost your hydration,鈥� she says. 鈥淓very little bit helps.鈥�

4. Make Your Favorite Soup

Soups can be a warming, filling, and healthy meal choice. Broth-based soups, in particular, can help contribute to your hydration. As a bonus, soups can provide a dose of sodium, which is helpful for athletes who need to replenish those electrolytes, says Scott.

5. Find a Motivating Water Bottle

It sounds simple, but picking the right container for your water can make a difference. 鈥淚 have some patients that have a lot of success with water bottles that have demarcations () on them so they can see how much they consumed,鈥� says Feller. One patient, she adds, finds motivation from drinking from a clear water bottle, since she can easily track her progress throughout the day.

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Whenever I ride my road or gravel bikes during the summer in New Mexico I follow a specific water bottle routine in an attempt to keep my fluids cool. First, I take two insulated plastic water bottles鈥攖he kind with a foam insulation layer in between two layers of plastic鈥攁nd stuff them 90 perfect full of ice. Then I top them off with water and sometimes add a sports mix.

If I鈥檓 on my A game and leave the house by 8 a.m. the temps are usually in the 70s or 80s and the drinks remain nicely chilled. But, even if I get out the door early, after an hour of riding the thermometer has climbed to the mid 90s, and I鈥檓 sweating like a pig. This is when I鈥檓 most in need of a refresh, so I reach down expecting a nice jolt of cold water, only to find water that鈥檚 cool at best, and warm at worst. Even with the insulation, all the ice has melted and I find myself disappointed every time (you鈥檇 think I鈥檇 learn, but hope springs eternal).

The fact is, the flimsy layer of insulation in the water bottle鈥檚 walls doesn鈥檛 offer much protection for the ice. It slows warming a little bit, but not enough to fight off 90-degree temps, blazing sun, and the blast of hot air from moving at 10 to 20 miles per hour.

So I was excited to get my hands on the . Instead of foam, Bivo uses double-wall vacuum insulation to fight off the heat, like the everyday water bottles from companies like Yeti and Hydro Flask. I quickly set out to test if the vacuum insulation would be significantly better and whether a metal water bottle would be as easy to use as a plastic one.

To start, I took an insulated plastic water bottle and the Bivo鈥攂oth with 21-ounce capacity鈥攆illed them with the same amount of ice, topped them off with water, and put them in direct sun on my back deck on an 80-degree day. When I came back four hours later, the test results weren鈥檛 even close. The plastic bottle had zero ice left and the water was verging on warm. In the Bivo, however, there was plenty of ice left and the water was, obviously, ice cold.

Next, I took both bottles on an hour-long bike ride in 85-degree temps and got the same results. By the end of the ride the water in the plastic bottle was getting warm, while the Bivo bottle was still chock-full of ice. I have no doubt that if I spent three hours on my bike in 90-degree temps the Bivo water would still be refreshingly cold (they promise 12 hours).

I found the Bivo to be just as easy, if not easier, to drink from as the plastic bottle. When popped open, the Bivo鈥檚 high-flow, high-tech nozzle allows the water to gush out faster than squeezing a plastic bottle. I also found the taste of the water to be cleaner in the Bivo as the metal doesn鈥檛 contaminate the taste as much as plastic.

The Bivo would appear to be a no-brainer and I should instantly replace all my plastic bottles. But I鈥檓 not ready to let my plastic bottle go just yet, because they are better in a couple other ways.

Most importantly, it鈥檚 still significantly easier to get the plastic bottles in and out of my bike bottle cages. Bivo says they spent lots of time designing their bottle to fit all cages, but because of the rigidity of the metal, it takes more effort to get the Bivo in and out than it does for the more conforming plastic ones. It鈥檚 no fun to wrestle a bike bottle out of its cage when you鈥檙e tearing down pavement or gravel and need to pay attention to what鈥檚 ahead of you.

The $49 Bivo bottle also costs more than twice as much as an insulated plastic bottle. The CamelBak Podium Chill, for example, is only $20. If I somehow lose a Podium bottle because I forget it at a rest stop or it bounces out of my bike cage it鈥檚 not the end of the world. But if I were to lose a Bivo that nearly $50 price tag would sting.

Finally, the Bivo is heavier. The brand鈥檚 marketing says their bottles use 25 percent less material than a traditional vacuum-insulated metal water bottle to save weight. But for true roadies, that鈥檚 not enough because the Bivo tips the scale at 276 grams, or 9.7 ounces, while a Podium weighs around 110 grams, or 3.9 ounces. When you鈥檙e riding a feathery carbon frame set on carbon wheels and splurging for lightweight shoes and high-end lightweight components, you鈥檒l feel those extra ounces.

So what to do? In my case, it seems like a mix and match strategy is the solution. On the hottest days this summer I plan to bring one Bivo bottle and one plastic bottle. I鈥檒l start by drinking from the plastic bottle while its ice is intact and then switch to the Bivo bottle for the second half of the ride so that I have cold water throughout. If I鈥檓 on a shorter ride, the Bivo might stay at home. If I鈥檓 commuting, I鈥檒l bring just the Bivo because it can double as my office water bottle.

Even though the Bivo isn鈥檛 perfect, I鈥檓 glad to have the option. And I鈥檒l be thrilled the next time I reach down, an hour into a hot summer ride, and, instead of the usual disappointment, find refreshing ice-cold fluids.

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The first step in staying properly hydrated? Avoid getting dehydrated in the first place. By adding to your wellness routine, you can start every day with the vitamins and electrolytes your body needs to stay hydrated. SOS Daily has the power to 鈥攖hree times faster than water alone. And the best part? You could win a year’s supply and a new collection of CamelBak water bottles by entering below.

Why Make SOS Daily Part of Your Wellness Routine?

More Vitamins and Minerals

The addition of zinc and magnesium serve to aid recovery and immune system support, boosting muscle repair and growth while maintaining a healthy heart. With SOS Daily, your body will also get a boost of these essential vitamins and minerals:

• Vitamin B6 for brain development
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Recover Quicker

Hydration speeds up recovery. With the essential electrolytes and vitamins found in SOS Daily, you can quickly restore fluid balance after losing fluids during exercise or sickness.

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Add Flavor

It鈥檚 easier to stay hydrated when you like what you鈥檙e drinking. Adding SOS Daily to your water introduces a light and tasty flavor without the unnecessary addition of excess sugar. Flavors include guava, rainbow sherbet, mango, mixed berry, lemon, and watermelon.

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One serving of SOS Daily is only 15 calories and 3g of sugar. With a 1:1 ratio of sugar to sodium, SOS Daily contains less sugar than most electrolyte mixes while still optimizing water uptake.

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To be honest, I鈥檓 mostly a summer Yeti kind of person. I rely on their coolers and insulated water bottles during the heat to keep everything cold. And damn, their products are good at keeping things cold.

But when winter rolls around, most of my Yeti stuff stays in the garage. For a water bottle I switch over to my trusty, ten-year-old Nalgene. I don鈥檛 need the extra weight of an insulated metal bottle, I just want something to carry water. My Nalgene mostly lives in my uphill and backcountry ski bag because I trust it to never leak onto my down jacket.

The smart folks at Yeti obviously realized that there were more people like me and that they were losing out when it comes to lightweight, non-insulated bottles. And thus, we have the new . It comes in two sizes, 25 and 34 ounces, and I鈥檝e been drinking out of both of them wondering if the Yonder will ever replace my Nalgene.

The short answer is: I鈥檓 not sure. There are a couple differences between the Yonder and the Nalgene, but overall, the bottles are pretty similar. Your choice will be completely based on personal preference.

One main difference is the shape. The 34-ounce Yonder bottle is thinner and taller than the standard 32-ounce wide-mouth Nalgene bottle and one side is flattened鈥攖hat might make a difference for ski nerds who think the Yonder fits better in a backcountry pack. For most people, the thinner 34-ounce bottle is not going to be any easier to grip in one hand than a 32-ounce Nalgene.

The two-part Yonder cap that comes on both versions of Yeti鈥檚 bottle is a clear advantage. Screw off the entire cap and you can drink from the bottle or get a brush inside for cleaning. Screw off just the handle, but leave on the base of the cap, and you get a narrow drink spout. The system is totally leakproof (I can verify) and easier to drink from than the wide-mouth Nalgene when you鈥檙e on the go, like in the car or on a ski lift. The handle on the Yonder cap is also stronger than the lid strap that comes on a Nalgene. This means you can strap the Yonder to your backpack and never worry that it鈥檚 going to fall off.

In terms of durability, there鈥檚 no doubt that a Yonder bottle will last the rest of your life鈥攗nless maybe it rolls off a cliff or gets run over by a dump truck. The bottles are made from what Yeti calls a 鈥淏PA-free material,鈥� which appears to be a standard plastic. On the other hand, Nalgene says that by the end of 2022, it plans to have its entire BPA/BPS-free bottle product line made from 鈥渕aterial derived from 50-percent recycled content.鈥� That鈥檚 a checkmark in Nalgene鈥檚 column.

So, should you switch? One thing that might steer people toward Nalgene is the price. The 34-ounce Yonder costs $28, or nearly double the $16 it will cost you to get a 32-ounce wide-mouth Nalgene. And the $16 I鈥檓 quoting is actually for its Sustain bottle, made from 50 percent recycled content. If you want a standard Nalgene, you can get it for as little as $9.

Nalgene鈥檚 also come in a huge variety of colors (I saw 28 choices on the site). The company regularly collaborates with other brands and organizations, so you can currently get a bottle with the NASA logo or one where proceeds go to benefit a for the Navajo Nation.

And of course, many people will be plenty happy to keep their Nalgene because these bottles become a diary of adventures. Every time I pull out my Nalgene, I鈥檓 reminded of the many different ski trips it’s been on. All those scrapes, scratches, and stickers are fond memories and reminders that I don鈥檛 just sit at home and write about gear but actually spend plenty of time playing outside.

Nalgene has been around for 70-plus years so they admittedly have a big head start when it comes to plastic bottle brand loyalty. My guess, however, is that soon enough Yeti will start to eat away at their dominance. Yeti is great at iteration, so the Yonder will likely evolve and we鈥檒l have more reasons to choose their bottle instead of a Nalgene. And it will take a few years, but eventually, you鈥檒l start seeing bottles with the same patina of scratches and stickers鈥攁nd those bottles, too, will be happy reminders of past adventures.

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Much of the country is covered in snow or rain during this time of year 鈥� we鈥檙e literally surrounded by water. So why are we so dang thirsty?

A study from the found that your chance of dehydration increases during colder months. How is this possible? Since most people don鈥檛 feel as thirsty in the cold compared to the heat, they forget to drink enough water throughout the day. Not to mention we鈥檙e working hard to carry ourselves in heavy coats, which can cause us to sweat more.聽

But it鈥檚 hard to want to pound a glass of ice water when you鈥檙e chilled to the bone. RDN says there are plenty of hydrating options other than ice cold water.

Here are five toasty warm hydrating drinks I would be willing to make the trek through the snow to the grocery store for:聽

Hot Kombucha

Kombucha is high in natural electrolytes and composed of mostly water, so it鈥檚 great for hydrating. shows that kombucha has such a small amount of alcohol in it that it won鈥檛 have any significant effect on your fluid levels.

Warm up your kombucha by heating it in a pot with optional spices like fresh ginger, cinnamon sticks or lemon slices. Do not bring to a full boil. Strain and pour out into a mug.聽

Steamed Milk

A study conducted by claims drinking skim milk will keep you hydrated just as well as water. Researchers measured the fluid balance of 72 men as they drank 13 different beverages including sparkling water, soda, water, coffee, cold tea, hot tea, orange juice, skim milk, full-fat milk, diet soda and sports drinks like Gatorade.

The study found that skim milk, of all drinks, was most hydrating because of the combination of sugar lactose, protein and fat percentage, which all slow down the rate at which fluids are emptied from the stomach.聽

Melissa Majumdar, a spokeswoman for the Academy of Nutrition and Dietetics told of the findings: 鈥淭his study tells us much of what we already knew: Electrolytes 鈥� like sodium and potassium 鈥� contribute to better hydration, while calories in beverages result in slower gastric emptying and therefore slower release of urination.鈥�

While we still are big proponents of plain old water, this certainly is something to think about and study more.聽

Bone Broth

There鈥檚 a reason soup gives you life when you鈥檝e got the sniffles. Soup 鈥� 鈥� can rehydrate us and replenish micronutrients lost when our immune system is down. Bone broth can aid in post-workout recovery and contains amino acids to rebuild muscle.聽

鈥淲e actually need salt to maintain hydration,鈥� Giovanni says. 鈥淭he total amount of sodium in our body affects the amount of fluid in our blood and around our cells.鈥�

, tells us to pick an organic, grass-fed bone broth with no more than 200mg of salt per serving, zero fillers (a common one is yeast extract or monosodium glutamate) and little to no 鈥榥atural鈥� flavorings.聽

鈥淭he main thing to be mindful of when choosing bone broth is making sure it is actually bone broth and not just broth or stock,鈥� Giovanni says. 鈥淲hich would have a much higher sodium content.鈥�

Herbal Teas

It鈥檚 no surprise tea is an excellent hydrator. At its core, tea is 98 percent water and two percent team making it a great way to replenish water while remaining cozy and warm. Hibiscus, rose or chamomile are great options because they鈥檙e caffeine-free and will have less diuretic effects.聽

鈥淎ll herbal teas are great for hydration,鈥� Giovanni says. 鈥淭he main thing to look for is that it鈥檚 a decaffeinated tea 鈥� a tea like black tea, for instance, wouldn鈥檛 be hydrating.鈥�

Hot Lemon Water

We鈥檒l be the first to say hot lemon water isn鈥檛 the cure-all that it鈥檚 touted to be. But it is a great way to get hydrated when you want a warm drink. says that hot lemon water is a great to have in the morning before your cup of coffee because it will help get in that first cup of water before the day starts.聽

鈥淗ot lemon water is great at hydrating us and giving us a tiny bit of vitamin C from the lemon, but that鈥檚 about it,鈥� Giovanni says. 鈥淚t really doesn鈥檛 have all the crazy health benefits that have been touted over the years.鈥�

Many people sprinkle sea salt into their lemon water for replenishing electrolytes and sodium, but Giovanni says that鈥檚 not entirely necessary.

鈥淚t can help with hydration/electrolyte balance if it鈥檚 after a particularly long and intense workout,鈥� she says. 鈥淭hough not necessary for most people鈥檚 workouts in a regular week.鈥�

Squeeze a lemon onto a mug of hot water and drizzle in a teaspoon of raw honey for sweetness.

The post 5 Hot Drinks to Stay Warm and Hydrated This Winter appeared first on 国产吃瓜黑料 Online.