CHARLOTTE, N.C. – It's already pushing 100 degrees in the Queen City, but imagine working out inside without air conditioning.
That's what we caught dozens of people doing at Ultimate CrossFit in the South End.
It’s clearly important to stay hydrated while also trying to stay in shape. Ultimate CrossFit is inside a warehouse, and trainers say the workouts are meant to be intense and keep you sweating.
But when you add 100-plus degree weather, there are precautions that trainers make sure everyone is following.
Besides the fans—and the frequent water breaks—there is a good rule of thumb anyone working out should follow when it comes to staying hydrated.
"Drink water,” said Bill Davis, trainer at Ultimate CrossFit. “Water will help you stay hydrated throughout the day, and the rule of thumb is half of your body weight in ounces per day, plus 16 ounces for every pound that you lose during your exercise."
Trainers at Ultimate CrossFit also constantly check those exercising for signs of heat exhaustion.
"One sign of [heat exhaustion] is when you're not sweating when you should be," explained Davis
Brittany Philip trains in the heat, too.
"You need to stay hydrated, especially to get the full workout,” Philip said. “You definitely can work out harder and faster if you are hydrated."
If you weigh about 150 pounds, you should already be drinking 75 ounces of water or about eight cups per day. But as Davis points out, you should increase that total if you're out burning off calories at a rate of 16 ounces-per-pound of weight lost while at the gym.
Trainers also say it's important to remember to refuel on lost salt and electrolytes.
"We recommend drinking coconut water," said Davis. He says high-sugar sports drinks can also provide necessary electrolytes, but they're not recommended because of the sugar levels.