{"id":2612,"date":"2026-06-13T10:35:15","date_gmt":"2026-06-13T10:35:15","guid":{"rendered":"https:\/\/relocationtimess.com\/?p=2612"},"modified":"2026-06-13T10:35:15","modified_gmt":"2026-06-13T10:35:15","slug":"us-heat-wave-doesnt-have-to-derail-summer-fun-or-fitness-here-are-hydration-tips-what-to-eat-and-when-to-exercise","status":"publish","type":"post","link":"https:\/\/relocationtimess.com\/?p=2612","title":{"rendered":"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise"},"content":{"rendered":"<div>\n<div>\n<div> <div>\n<button>\n<strong>\n<span><svg>\n<\/svg>\n<\/span>\n<span>Summary<\/span>\n<\/strong>\n<span><svg><\/svg>\n<\/span>\n<span><svg><\/svg>\n<\/span>\n<\/button>\n<div>\n<ul>\n<li>Summer activities and fitness plans can continue during extreme heat with proper precautions to reduce health risks.<\/li>\n<li>Experts say eating hydrating foods like watermelon and timing workouts before 9 a.m. can help you exercise safely.<\/li>\n<li>Doctors recommend starting hydration the night before a workout and watching for heat stroke symptoms like confusion or seizures.<\/li>\n<\/ul>\n<div>\n<span>AI-generated summary was reviewed by a CNN editor.<\/span>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>\n            A widespread heat wave is building across the United States, and when the temperature is rising, how you eat, drink and exercise can all have an effect on your health.\n    <\/p><p>Read more <a href=\"https:\/\/relocationtimess.com\/?p=2598\">Drones and lone wolf attacks are key concerns as FBI works to secure 11 World Cup cities<\/a><\/p>\n<p>\n            Although it can be extremely dangerous to overexert yourself during a heat wave, your summer activities and workout plans don\u2019t have to completely melt down.\n    <\/p>\n<p>\n            An \u201cextreme heat\u201d weather event typically refers to a period of high heat and humidity with temperatures soaring above 90 degrees Fahrenheit for at least two or three days. When this happens, your body may need to work harder to maintain a normal temperature, which can lead to health risks such as heat-related illnesses. Older adults, children and people with certain illnesses or chronic conditions are especially vulnerable to heat risks.\n    <\/p>\n<p>\n            But according to the American Red Cross, there are some steps many people can take before and during extreme heat to reduce these risks.\n    <\/p>\n<div>\n<h3>\n    Before extreme heat BEGINS\n  <\/h3>\n<ul>\n<li>Stay hydrated by drinking about three-quarters of a gallon of water daily, which is about 12 cups.<\/li>\n<li>Avoid sugary, caffeinated and alcoholic drinks.<\/li>\n<li>Gather emergency supplies, including food, water, drinks with electrolytes, medicine, batteries, sunscreen, wide-brimmed hats and lightweight, loose clothing to wear.<\/li>\n<li>Ensure that indoor air-conditioning is in working order.<\/li>\n<li>If you don\u2019t have air-conditioning, find nearby locations where you can stay cool, such as a public library, shopping mall or public cooling center.<\/li>\n<li>Talk with your doctor about how heat may affect you if you have a medical condition or are taking medicines.<\/li>\n<\/ul><\/div>\n<p>\n            It\u2019s also important to know the signs of heat-related illnesses, among which heat stroke is the most serious. It happens when the body\u2019s temperature rises to 106 degrees Fahrenheit or above within 10 to 15 minutes, which can be life-threatening.\n    <\/p>\n<p>\n            Symptoms of heat stroke include loss of consciousness, confusion, slurred speech, profuse sweating, hot or dry skin or seizures. In these cases, it is important to seek help by calling 911 and to work to cool the body quickly with cold wet cloths or ice bath. If possible, move the person to a cool, shaded area, remove any outer clothing and circulate the air around them.\n    <\/p>\n<p>\n            Symptoms are especially important to watch for when exercising outdoors or competing in athletic events, particularly for young people. It\u2019s estimated that about 9,000 high school athletes in the United States are treated for heat-related illnesses each year. And elite athletes aren\u2019t exempt from the effects of heat: Research on the Tokyo 2020 Olympic and Paralympic Summer Games found that about 1 in 100 Olympic athletes developed heat-related illness.\n    <\/p>\n<div>\n<h3>\n    During extreme heat\n  <\/h3>\n<ul>\n<li>Drink plenty of fluids.<\/li>\n<li>Stay in an air-conditioned place as much as possible, and consider taking cool showers or cool baths to cool off.<\/li>\n<li>Do not rely solely on electric fans during extreme heat. When temperatures are in the high 90s, fans may not prevent heat-related illness.<\/li>\n<li>If your home doesn\u2019t have air-conditioning, go to your predesignated cool location, such as a public library, shopping mall or public cooling center.<\/li>\n<li>Wear lightweight, loose clothing.<\/li>\n<li>Limit your outdoor activity.<\/li>\n<\/ul><\/div>\n<p>\n            Even people trying more typical outdoor activities or exercise can face similar risks and a familiar dilemma: Push through the heat or retreat indoors?\n    <\/p>\n<p>\n            For people who may choose to venture out, things like exercising during cooler parts of the day, prioritizing hydration before thirst strikes, fueling with carbohydrates and replenishing fluids and electrolytes after workouts can help you train more comfortably and safely, said Dr. Kent Bradley, an Arizona-based preventive medicine physician and the chief medical executive of the fitness and precision medicine company 10X Health.\n    <\/p>\n<p>\n            During summer months, \u201ca couple of things is to recognize that the body is going to be depleted of not just hydration of water when we sweat, but electrolytes, and we\u2019re going to be losing sugar as well,\u201d Bradley said.\n    <\/p>\n<p>\n            Therefore, what you eat and drink and when you exercise can play a role in your workouts and your overall health, he said, especially during high summer temperatures.\n    <\/p>\n<h2>\n        What to eat: easily digestible foods\n<\/h2>\n<p>\n            What you eat can help make hot summer days feel easier, especially when you\u2019re trying to stick with regular exercise.\n    <\/p>\n<h4>\n        Pre-workout\n<\/h4>\n<p>\n            Before a workout, focus on easily digested carbohydrates that provide quick energy without sitting heavily in the stomach, and reach for hydrating foods, Bradley said.\n    <\/p>\n<p>\n            \u201cConsider something much more light, maybe something that has a lot of water content to begin with, like watermelon, and maybe add some sea salt,\u201d he said. \u201cA smoothie also would be OK. Or a frozen banana, and you could add a bit of protein with a nut butter.\u201d\n    <\/p>\n<div>\n<div>\n\n<figure class=\"wp-block-image size-medium_large\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" alt=\"Watermelon can be a hydrating pre-workout snack.\" class=\"wp-image-2606\" height=\"512\" src=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/b50b0db1facb057d1aadd9a7fb6525d1.jpg\" width=\"768\" srcset=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/b50b0db1facb057d1aadd9a7fb6525d1.jpg 768w, https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/b50b0db1facb057d1aadd9a7fb6525d1-300x200.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/figure>\n\n<\/div>\n<div>\n<div>\n<div>\n<div>\n<span>Watermelon can be a hydrating pre-workout snack.<\/span>\n<\/div>\n<figcaption>Iuliia Bondar\/Moment RF\/Getty Images\/File<\/figcaption>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>\n            Carbohydrates, such as fresh fruits like bananas or berries, are important for supporting exercise because they provide the body with fuel before moderate- and high-intensity workouts. This can help delay fatigue and maintain stamina.\n    <\/p>\n<p>\n            For fueling a summer workout, \u201cI am a big fan of overnight oats with a little fruit and nuts or nut butter for a bit of protein. You could also do a hard-boiled egg with a rice cake and fruit,\u201d Dana Santas, a certified strength and conditioning specialist and mind-body coach in professional sports and CNN Health contributor, said in an email.\n    <\/p>\n<p>\n            \u201cAlso, because sodium helps your body retain fluid and delays dehydration, be sure to add a pinch of salt to your oatmeal or egg,\u201d Santas said.\n    <\/p>\n<div>\n<div>\n\n<figure class=\"wp-block-image size-medium_large\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" alt=\"Overnight oats with raspberries can help fuel a summer workout.\" class=\"wp-image-2607\" height=\"512\" src=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/710d711f9c32d61ed4048d9fae8b025f.jpg\" width=\"768\" srcset=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/710d711f9c32d61ed4048d9fae8b025f.jpg 768w, https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/710d711f9c32d61ed4048d9fae8b025f-300x200.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/figure>\n\n<\/div>\n<div>\n<div>\n<div>\n<div>\n<span>Overnight oats with raspberries can help fuel a summer workout.<\/span>\n<\/div>\n<figcaption>vaaseenaa\/iStockphoto\/Getty Images\/File<\/figcaption>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>\n            For workouts lasting longer than an hour, especially in hot conditions, sports nutrition experts recommend consuming about 30 to 60 grams of carbohydrates per hour of exercise, said Dr. Colby Genrich, sports medicine physician at Texas Tech Physicians of El Paso, who works with professional soccer players in the El Paso area.\n    <\/p>\n<p>\n            But \u201ctry to limit dairy and high-fiber foods before exercise in order to avoid some of the gastrointestinal stomach issues,\u201d Genrich said.\n    <\/p>\n<h4>\n        Throughout the day\n<\/h4>\n<p>\n            Heavy, high-fat meals immediately before exercise can increase your digestive workload and contribute to feelings of sluggishness in the heat. Therefore, how you time your meals \u2013 before and after exercise \u2013 is important, said Dr. Dan Benardot, a professor at Emory University and a registered dietitian who has been the nutritionist for several Team USA athletes.\n    <\/p><p>Read more <a href=\"https:\/\/relocationtimess.com\/?p=2594\">Top Tren de Aragua leader killed in US military strike, Trump announces<\/a><\/p>\n<p>\n            He recommends consuming several small meals throughout the day instead of three large meals. Aim for about \u201can hour and a half or two hours between your eating opportunities,\u201d Benardot said.\n    <\/p>\n<p>\n            After exercise, \u201ca lot of athletes, they finish their activity, they go into the locker room, they shower, they change their clothes and they go have a group meal with people, but that\u2019s maybe an hour and a half or two hours after they finish the activity,\u201d he said. \u201cThey should really start recovering within 15 minutes of getting off the field.\u201d\n    <\/p>\n<h4>\n        Post-workout\n<\/h4>\n<p>\n            Recovery nutrition becomes especially important after training in hot weather. For post-workout meals, sports nutritionists and physicians recommend combining carbohydrates and protein to replenish glycogen stores and support muscle repair. Glycogen is the stored form of glucose in the body, a main source of energy that the body stores primarily in the liver and muscles. Carbohydrates in food are used to form glucose and glycogen.\n    <\/p>\n<div>\n<div>\n\n<figure class=\"wp-block-image size-medium_large\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" alt=\"A turkey sandwich can help replenish carbohydrate stores after high-intensity exercise.\" class=\"wp-image-2608\" height=\"511\" src=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ee705b273e5175a8f2d1ec781d0c4d01.jpg\" width=\"768\" srcset=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ee705b273e5175a8f2d1ec781d0c4d01.jpg 768w, https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ee705b273e5175a8f2d1ec781d0c4d01-300x200.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/figure>\n\n<\/div>\n<div>\n<div>\n<div>\n<div>\n<span>A turkey sandwich can help replenish carbohydrate stores after high-intensity exercise.<\/span>\n<\/div>\n<figcaption>Carlina Teteris\/Moment RF\/Getty Images\/File<\/figcaption>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>\n            \u201cAfter exercise, especially in the heat, athletes should focus on the three Rs: rehydrate, refuel and repair,\u201d Genrich said.\n    <\/p>\n<p>\n            \u201cRecent research supports consuming 20 to 30 grams of protein within the first few hours after exercise combined with a form of carbohydrate,\u201d he said. \u201cOn the protein front, where you\u2019re rebuilding the muscles, eat something that has 20 to 30 grams of protein \u2013 that can be peanut butter, yogurt or cottage cheese, or a protein smoothie \u2013 and then balancing that with some carbohydrate as well, so maybe a turkey sandwich with some wheat bread in order to replenish those carbohydrate stores.\u201d\n    <\/p>\n<h2>\n        What to drink: electrolytes\n<\/h2>\n<p>\n            After exercise, hydrating the body is equally critical and \u201cdon\u2019t wait until you\u2019re thirsty to start drinking,\u201d Genrich said.\n    <\/p>\n<p>\n            Drinking enough water remains important for everyone, and for most workouts lasting less than an hour, water is sufficient. But there are some cases in which adding electrolytes may be helpful.\n    <\/p>\n<p>\n            \u201cFor longer or more intense workouts, especially those lasting over an hour, fluids containing electrolytes may be beneficial,\u201d Genrich said. \u201cBelow an hour, it\u2019s not completely necessary to replenish all those electrolytes. You\u2019re probably not losing enough to have to replenish during the activity, but activities over an hour, you want to replenish.\u201d\n    <\/p>\n<div>\n<div>\n\n<figure class=\"wp-block-image size-medium_large\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" alt=\"Fresh coconut water can help keep you hydrated during hot summer months.\" class=\"wp-image-2609\" height=\"512\" src=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ba1d289c4a82f79e7fa7afdf0dea0612.jpg\" width=\"768\" srcset=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ba1d289c4a82f79e7fa7afdf0dea0612.jpg 768w, https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ba1d289c4a82f79e7fa7afdf0dea0612-300x200.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/figure>\n\n<\/div>\n<div>\n<div>\n<div>\n<div>\n<span>Fresh coconut water can help keep you hydrated during hot summer months.<\/span>\n<\/div>\n<figcaption>WS Studio\/iStockphoto\/Getty Images\/File<\/figcaption>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>\n            After longer workout sessions, watermelon, oranges, berries, cucumbers or other water-rich fruits and vegetables also can help hydrate.\n    <\/p>\n<p>\n            \u201cSometimes people confuse feelings of dehydration with hunger. After a summer workout your fluid and electrolyte status is a priority,\u201d Santas wrote.\n    <\/p>\n<p>\n            \u201cReplacing what you lost in your sweat is foundational to everything else your body needs to recover, including muscle repair and glycogen replenishment,\u201d she said. \u201cA protein shake made with fruit and a liquid base like coconut water is a great option \u2014 it covers your protein needs, gives you fast-digesting carbs and the coconut water provides additional electrolytes to support rehydration.\u201d\n    <\/p>\n<div>\n<header>\n<span>\n      Related article\n    <\/span>\n<\/header>\n<section>\n<div>\n<div>\n<div>\n\n<figure class=\"wp-block-image size-full\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" alt=\"A child sips water from a bottle under a scorching sun on August 30, 2022 in Los Angeles, California. - Forecasters said the mercury could reach as high as 112 Fahrenheit (44 Celsius) in the densely populated Los Angeles suburbs in the next week as a heat dome settles in over parts of California, Nevada and Arizona. (Photo by Frederic J. BROWN \/ AFP) (Photo by FREDERIC J. BROWN\/AFP via Getty Images)\" class=\"wp-image-2610\" height=\"144\" src=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/4633a0d86a971a103ac8a28d5fcae7c3.jpg\" width=\"256\"\/><\/figure>\n<\/figure>\n\n<\/div>\n<div>\n<div>\n<div>\n<div>\n<span>A child sips water from a bottle under a scorching sun on August 30, 2022 in Los Angeles, California. &#8211; Forecasters said the mercury could reach as high as 112 Fahrenheit (44 Celsius) in the densely populated Los Angeles suburbs in the next week as a heat dome settles in over parts of California, Nevada and Arizona. (Photo by Frederic J. BROWN \/ AFP) (Photo by FREDERIC J. BROWN\/AFP via Getty Images)<\/span>\n<\/div>\n<figcaption>Frederic J. Brown\/AFP\/Getty Images<\/figcaption>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<p>\n<span>Why water is the best drink during a heat wave<\/span>\n<\/p>\n<div>6  min read<\/div>\n<\/div>\n<\/section>\n<\/div>\n<p>\n            Many people may not realize that hydration starts before your exercise, too \u2013 and for summer workouts, that could be the night before a workout.\n    <\/p>\n<p>\n            \u201cAnd make sure that you\u2019re not drinking too much caffeine the morning of a workout,\u201d Genrich said. \u201cOne or two cups of coffee is fine, but beyond that, caffeine can cause a lot of dehydration.\u201d\n    <\/p>\n<p>\n            There are ways to look for cues that you might need more hydration throughout the day. A simple hydration check can happen while using the bathroom: Urine appearing pale yellow is a sign that you are more hydrated, whereas dark amber urine can be a sign of dehydration.\n    <\/p>\n<h2>\n        When to work out: early or evening\n<\/h2>\n<p>\n            It\u2019s also important to choose your workout window wisely, especially when enjoying the outdoors in the summer.\n    <\/p>\n<p>\n            The safest and most effective times for outdoor activity are generally early morning, before 9 a.m., or after the sun begins to set. These are times when air temperatures, pavement temperatures and solar radiation are significantly lower.\n    <\/p>\n<div>\n<header>\n<span>\n      Related article\n    <\/span>\n<\/header>\n<section>\n<div>\n<div>\n<div>\n\n<figure class=\"wp-block-image size-full\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" alt=\"Nigeria's teammates drinks during a water break during the Paris 2024 Olympic Games women's group C football match between Nigeria and Brazil at the Bordeaux Stadium, in Bordeaux, on July 25, 2024. (Photo by Christophe ARCHAMBAULT \/ AFP)\" class=\"wp-image-2611\" height=\"144\" src=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ab129e038b2f34e4e1dccbcea2f9cf4b.jpg\" width=\"256\"\/><\/figure>\n<\/figure>\n\n<\/div>\n<div>\n<div>\n<div>\n<div>\n<span>Nigeria&#8217;s teammates drinks during a water break during the Paris 2024 Olympic Games women&#8217;s group C football match between Nigeria and Brazil at the Bordeaux Stadium, in Bordeaux, on July 25, 2024. (Photo by Christophe ARCHAMBAULT \/ AFP)<\/span>\n<\/div>\n<figcaption>Christophe Archambault\/AFP\/Getty Images<\/figcaption>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<p>\n<span>5 fitness tips from the pros that every summer athlete needs to know<\/span>\n<\/p>\n<div>5  min read<\/div>\n<\/div>\n<\/section>\n<\/div>\n<p>\n            \u201cI\u2019d stay away from that 9 a.m. to 4 p.m. window \u2013 and definitely that peak window of 11 a.m. to 3 p.m. \u2013 that\u2019s when it\u2019s the hottest,\u201d Bradley said.\n    <\/p>\n<p>\n            Midday workouts expose athletes to the highest heat load and can dramatically increase the risk of heat exhaustion, he said. Humidity compounds the problem because sweat evaporates less efficiently, making it harder for the body to cool itself.\n    <\/p>\n<p>\n            \u201cEarly morning is generally ideal because temperatures tend to be at their lowest,\u201d Santas said. \u201cIf morning isn\u2019t possible, later in the evening after sunset is your next best option.\u201d\n    <\/p><p>Read more <a href=\"https:\/\/relocationtimess.com\/?p=2588\">Exclusive: Iran sealed uranium cache and placed mines amid fears of US operation to seize material<\/a><\/p>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>A widespread heat wave is building across the United States, and when the temperature is rising, how you eat, drink and exercise can all have an effect on your health.<\/p>\n","protected":false},"author":1,"featured_media":2599,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2612","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise - Relocation Times<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/relocationtimess.com\/?p=2612\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise - Relocation Times\" \/>\n<meta property=\"og:description\" content=\"A widespread heat wave is building across the United States, and when the temperature is rising, how you eat, drink and exercise can all have an effect on your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/relocationtimess.com\/?p=2612\" \/>\n<meta property=\"og:site_name\" content=\"Relocation Times\" \/>\n<meta property=\"article:published_time\" content=\"2026-06-13T10:35:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/b50b0db1facb057d1aadd9a7fb6525d1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/#\\\/schema\\\/person\\\/3d25fb966f660ab012820a9e0acc09be\"},\"headline\":\"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise\",\"datePublished\":\"2026-06-13T10:35:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612\"},\"wordCount\":2098,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/relocationtimess.com\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/ff3edfd20e0c741abdff97444c19f5bc.jpg\",\"articleSection\":[\"Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/relocationtimess.com\\\/?p=2612#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612\",\"url\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612\",\"name\":\"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise - Relocation Times\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/relocationtimess.com\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/ff3edfd20e0c741abdff97444c19f5bc.jpg\",\"datePublished\":\"2026-06-13T10:35:15+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/#\\\/schema\\\/person\\\/3d25fb966f660ab012820a9e0acc09be\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/relocationtimess.com\\\/?p=2612\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612#primaryimage\",\"url\":\"https:\\\/\\\/relocationtimess.com\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/ff3edfd20e0c741abdff97444c19f5bc.jpg\",\"contentUrl\":\"https:\\\/\\\/relocationtimess.com\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/ff3edfd20e0c741abdff97444c19f5bc.jpg\",\"width\":800,\"height\":450},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/?p=2612#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/relocationtimess.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/#website\",\"url\":\"https:\\\/\\\/relocationtimess.com\\\/\",\"name\":\"Relocation Times\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/relocationtimess.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/relocationtimess.com\\\/#\\\/schema\\\/person\\\/3d25fb966f660ab012820a9e0acc09be\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50b1ad2e498f523425ee0a8cc5180a210646db1622662a3d56cc405d3e0c346a?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50b1ad2e498f523425ee0a8cc5180a210646db1622662a3d56cc405d3e0c346a?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50b1ad2e498f523425ee0a8cc5180a210646db1622662a3d56cc405d3e0c346a?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"sameAs\":[\"http:\\\/\\\/relocationtimess.com\"],\"url\":\"https:\\\/\\\/relocationtimess.com\\\/?author=1\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise - Relocation Times","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/relocationtimess.com\/?p=2612","og_locale":"en_US","og_type":"article","og_title":"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise - Relocation Times","og_description":"A widespread heat wave is building across the United States, and when the temperature is rising, how you eat, drink and exercise can all have an effect on your health.","og_url":"https:\/\/relocationtimess.com\/?p=2612","og_site_name":"Relocation Times","article_published_time":"2026-06-13T10:35:15+00:00","og_image":[{"width":768,"height":512,"url":"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/b50b0db1facb057d1aadd9a7fb6525d1.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/relocationtimess.com\/?p=2612#article","isPartOf":{"@id":"https:\/\/relocationtimess.com\/?p=2612"},"author":{"name":"admin","@id":"https:\/\/relocationtimess.com\/#\/schema\/person\/3d25fb966f660ab012820a9e0acc09be"},"headline":"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise","datePublished":"2026-06-13T10:35:15+00:00","mainEntityOfPage":{"@id":"https:\/\/relocationtimess.com\/?p=2612"},"wordCount":2098,"commentCount":0,"image":{"@id":"https:\/\/relocationtimess.com\/?p=2612#primaryimage"},"thumbnailUrl":"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ff3edfd20e0c741abdff97444c19f5bc.jpg","articleSection":["Health"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/relocationtimess.com\/?p=2612#respond"]}]},{"@type":"WebPage","@id":"https:\/\/relocationtimess.com\/?p=2612","url":"https:\/\/relocationtimess.com\/?p=2612","name":"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise - Relocation Times","isPartOf":{"@id":"https:\/\/relocationtimess.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/relocationtimess.com\/?p=2612#primaryimage"},"image":{"@id":"https:\/\/relocationtimess.com\/?p=2612#primaryimage"},"thumbnailUrl":"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ff3edfd20e0c741abdff97444c19f5bc.jpg","datePublished":"2026-06-13T10:35:15+00:00","author":{"@id":"https:\/\/relocationtimess.com\/#\/schema\/person\/3d25fb966f660ab012820a9e0acc09be"},"breadcrumb":{"@id":"https:\/\/relocationtimess.com\/?p=2612#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/relocationtimess.com\/?p=2612"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/relocationtimess.com\/?p=2612#primaryimage","url":"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ff3edfd20e0c741abdff97444c19f5bc.jpg","contentUrl":"https:\/\/relocationtimess.com\/wp-content\/uploads\/2026\/06\/ff3edfd20e0c741abdff97444c19f5bc.jpg","width":800,"height":450},{"@type":"BreadcrumbList","@id":"https:\/\/relocationtimess.com\/?p=2612#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/relocationtimess.com\/"},{"@type":"ListItem","position":2,"name":"US heat wave doesn\u2019t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise"}]},{"@type":"WebSite","@id":"https:\/\/relocationtimess.com\/#website","url":"https:\/\/relocationtimess.com\/","name":"Relocation Times","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/relocationtimess.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/relocationtimess.com\/#\/schema\/person\/3d25fb966f660ab012820a9e0acc09be","name":"admin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50b1ad2e498f523425ee0a8cc5180a210646db1622662a3d56cc405d3e0c346a?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50b1ad2e498f523425ee0a8cc5180a210646db1622662a3d56cc405d3e0c346a?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50b1ad2e498f523425ee0a8cc5180a210646db1622662a3d56cc405d3e0c346a?s=96&d=mm&r=g","caption":"admin"},"sameAs":["http:\/\/relocationtimess.com"],"url":"https:\/\/relocationtimess.com\/?author=1"}]}},"_links":{"self":[{"href":"https:\/\/relocationtimess.com\/index.php?rest_route=\/wp\/v2\/posts\/2612","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/relocationtimess.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/relocationtimess.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/relocationtimess.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/relocationtimess.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2612"}],"version-history":[{"count":0,"href":"https:\/\/relocationtimess.com\/index.php?rest_route=\/wp\/v2\/posts\/2612\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/relocationtimess.com\/index.php?rest_route=\/wp\/v2\/media\/2599"}],"wp:attachment":[{"href":"https:\/\/relocationtimess.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2612"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/relocationtimess.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2612"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/relocationtimess.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2612"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}