Exercise & Hydration in Grand Rapids, MI: What You Need to Know

Staying properly hydrated is essential for safe, effective exercise—especially in a place like Grand Rapids, Michigan, where you may go from icy winter runs along the Grand River to hot, humid summer workouts on local trails.

Whether you’re training at the YMCA of Greater Grand Rapids, running the Riverbank Run, or working out at home, understanding hydration can help you perform better and avoid serious health risks.

Why Hydration Matters During Exercise

Fluids keep your body hydrated so it can function at its best. When you don’t drink enough:

  • Your body temperature and heart rate may rise.
  • Your body can’t regulate heat effectively (hypohydration).
  • You may feel more fatigued than usual.
  • Your thinking, coordination, and decision-making can be impaired.
  • Digestion can slow down, causing stomach discomfort.
  • Your sports or exercise performance will likely drop.

These effects are worse when you’re active and dehydrated in hot or humid conditions—something Grand Rapids residents often experience in July and August. Making fluid replacement a priority before, during, and after exercise is key.

Benefits of staying well hydrated:

  • Maintains concentration and reaction time
  • Helps control body temperature
  • Supports normal heart rate and blood pressure
  • Improves endurance and overall performance

How much water you need depends on:

  • Weather (hot, humid summer vs. cold winter in Grand Rapids)
  • Your health conditions
  • Clothing (heavy winter layers increase sweating)
  • Exercise intensity and duration
  • Your body size and fitness level

Thirst Is Not the Best Hydration Indicator

By the time you feel thirsty, you’re often already mildly dehydrated. Instead of relying on thirst alone, use these checks.

Check Your Urine Color

A simple way to monitor hydration is to look at the color of your urine:

  • Pale, straw-colored, or clear = well hydrated
  • Dark yellow or amber = you need more fluids

Other Signs of Dehydration

Dehydration occurs when your body’s water content is too low. Common signs include:

  • Headaches
  • Fatigue or low energy
  • Mood changes or irritability
  • Slower reaction times
  • Dry mouth or dry nasal passages
  • Dry or cracked lips
  • Dark-colored urine
  • Muscle cramps
  • Weakness
  • Confusion or difficulty concentrating

If you notice several of these symptoms���especially during or after exercise—you likely need to increase your fluid intake.

A fluid loss equal to just 2% of your body weight (for example, 1.4 kg in a 70 kg person) can reduce physical and mental performance. Losses greater than 2% increase the risk of:

  • Nausea
  • Vomiting
  • Diarrhea
  • Other gastrointestinal problems

You cannot “train” your body to tolerate dehydration. Deliberately avoiding fluids to “get used to it” is unsafe.

Hydration and Grand Rapids Weather

Grand Rapids has cold, snowy winters and warm, often humid summers. Both extremes affect hydration:

  • Winter: You may not feel as thirsty, but heavy layers and heated indoor spaces still cause fluid loss. Dry air can increase water loss through breathing.
  • Summer: Higher temperatures and humidity (especially near rivers and lakes) increase sweat loss and the risk of heat exhaustion and heat stroke.

Even in cold weather runs on the Kent Trails or Millennium Park, you still need a hydration plan.

When You’re Sweating, You Need to Be Drinking

When you exercise, your body sweats to cool itself. As sweat evaporates, it removes heat—but you also lose fluid and electrolytes.

To maintain performance and reduce the risk of heat stress:

  • Drink fluids during exercise to replace what you’re losing in sweat.
  • A simple rule: If you’re sweating, you should be drinking.

However, it’s also possible to drink too much. Severe over-hydration (hyponatremia) is rare but can be life-threatening. Balancing fluid intake is important, especially during long events like marathons or endurance cycling along West Michigan routes.

How to Estimate Your Sweat Rate

Knowing your sweat rate can help you avoid both under- and over-hydration. This is especially useful if you regularly train at places like MVP Sports Clubs, Planet Fitness, or outdoors in varying Michigan seasons.

Step-by-Step Sweat Rate Test

  1. Weigh yourself before exercise

    • Wear minimal clothing.
    • Weigh yourself as close as possible to the start of your workout.
    • Record this as your initial weight (kg).

  2. Record the ambient temperature

    • Note whether you’re indoors or outdoors.
    • Record the approximate temperature (e.g., 75°F indoor gym, 85°F outdoor summer run).

  3. Do your exercise session

    • Exercise for your typical duration and intensity.

  4. Track fluids during exercise

    • Record how much you drink during the workout (in milliliters or ounces).
    • Convert this to liters and then to kilograms (1 liter = 1 kilogram).

  5. Estimate urine losses

    • If you urinate during the session, estimate or measure the volume.
    • Convert that volume to kilograms (1 liter = 1 kilogram).

  6. Weigh yourself after exercise

    • Towel off sweat thoroughly.
    • Wear the same clothing as before.
    • Record this as your final weight (kg).

Calculating Your Sweat Rate

Use this formula:

Sweat rate (L/hr) =
[initial weight (kg) – final weight (kg) + fluid consumed (kg) – urine (kg)] ÷ exercise time (hours)

This gives you your sweat rate in liters per hour under those specific conditions.

Remember:

  • Your sweat rate will change with temperature, humidity, and clothing.
  • It can be helpful to repeat this test in different seasons—e.g., winter treadmill runs vs. summer outdoor runs in Grand Rapids.

For a personalized hydration plan, you can talk with:

  • Your primary care provider (e.g., Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health)
  • An accredited sports dietitian in the Grand Rapids area

Best Drinks for Exercise: Water First

Water Is Usually the Best Choice

For most people and most workouts, water is the best drink to satisfy thirst and replace fluids lost during exercise.

Benefits of water:

  • Natural and readily available
  • No calories
  • Usually inexpensive or free
  • Contains fluoride in many municipal supplies, which helps protect teeth
  • Easy to carry in a bottle or hydration pack

Aim to drink water before you start exercising, not just during and after.

When Sports Drinks May Help

Some athletes and active individuals use sports drinks containing electrolytes (like sodium and potassium) and carbohydrates (sugar). These can be useful if:

  • Your activity is moderate to vigorous
  • You are exercising longer than 60 minutes
  • You sweat heavily or have very salty sweat
  • You’re training in hot or humid Michigan summer conditions

However:

  • Many sports drinks are high in sugar and calories.
  • Use them only when necessary, not as everyday beverages.

Food That Helps Hydration

Remember that many foods, especially fruits and vegetables, contain a lot of water. Good options for fluid and nutrient replacement include:

  • Oranges
  • Watermelon
  • Grapes
  • Cucumber
  • Strawberries

These can be helpful snacks after a workout at Rosa Parks Circle, a bike ride on White Pine Trail, or a session at your local gym.

What Not to Drink During Exercise

Certain drinks are not recommended when you’re trying to stay hydrated during physical activity:

  • Cordial, soft drinks, and many fruit juices

    • Often high in sugar
    • Low in sodium
    • Can cause stomach upset during exercise

  • Caffeinated drinks (coffee, energy drinks, some teas)

    • Caffeine can have a diuretic effect in some people, increasing urine output
    • Energy drinks can also contain high sugar and stimulants that stress the heart

These drinks may be fine in moderation at other times, but they are not ideal for hydration during exercise.

How Much to Drink After Exercising

To adequately rehydrate after your workout:

  • Aim to drink about 1.5 times the fluid you lost during exercise.
  • Don’t drink it all at once.
  • Spread your fluid intake over the next 2–6 hours after you finish.

You need more fluid than you lost because your body continues to lose water through:

  • Ongoing sweating
  • Urination
  • Breathing

Using your sweat rate calculation can help you estimate how much to drink after each session.

Who Needs to Be Extra Careful About Hydration?

Some people in Grand Rapids need to pay special attention to hydration, especially when exercising or working outdoors:

You may need more careful hydration planning if:

  • You sweat heavily
  • You have diabetes, heart disease, or kidney problems
  • You have cystic fibrosis (higher sodium concentration in sweat)
  • You take medications that act as diuretics (water pills)
  • You have a larger body size
  • You are very fit (fitter people often sweat more and earlier in exercise)
  • You regularly do vigorous exercise or long-duration sports

If you fall into any of these groups, talk with your:

  • Primary care physician (through Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or another local practice)
  • Sports medicine specialist
  • Registered dietitian or sports dietitian

They can help you develop a safe, individualized hydration plan.

Local Resources for Hydration & Exercise Guidance in Grand Rapids

If you have questions about safe hydration, exercise, or chronic conditions:

  • Your GP / Primary Care Provider

    • Available through large systems such as Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health.

  • Kent County Health Department

    • Provides public health information, including heat safety and community wellness programs.

  • Grand Rapids Public Health and community wellness programs

    • Look for local classes, walking groups, and fitness initiatives that include education on hydration and safe exercise.

If you experience symptoms like confusion, inability to sweat in hot conditions, chest pain, or severe weakness during exercise, seek urgent medical care—visit a local emergency department or urgent care center in Grand Rapids.

Staying hydrated in Grand Rapids’ changing seasons is a critical part of safe, effective exercise. By understanding your body’s signals, planning your fluid intake, and using local healthcare resources when needed, you can support better performance, recovery, and long-term health.