Summer Hydration Tips for Athletes and Active Individuals

As the temperature rises for the Australian summer, staying hydrated becomes even more important for athletes and active individuals alike. Adequate hydration helps to fuel your performance, protect you from heat-related conditions (like heat stroke), and ensures you feel your best. 

Here's everything you need to know about summer hydration, including why it matters, how to stay on top of your fluid intake, and some actionable tips to keep your body in peak condition. 

Why Hydration Matters

Water makes up about 60% of your body weight and plays a crucial role in the following functions:

• Regulating body temperature 
• Delivering nutrients to the cells
• Muscle and joint function

As the temperature continues to rise during the summer months here in Aus, your body works harder to regulate body temperature; hence, the amount of fluids lost through sweat increases significantly. 

If you don't stay on top of the fluids you are losing through sweat, dehydration can impact your performance and lead to symptoms including fatigue, cramping, dizziness, and heat exhaustion. 

Signs of Dehydration 

• Increased thirst
• Dark yellow urine or reduced urine output
• Fatigue or dizziness
• Dry mouth and lips
• Decreased performance 
• Slower recovery

It is important to be aware of these symptoms so that you can take the necessary steps to maintain hydration. 

Tips to Stay Hydrated this Summer

• Get Hydrated: Before heading out to exercise. Drink water with electrolytes 60 - 90 minutes before starting your workout. 
• Use Electrolytes: Plain water simply isn't enough. Electrolytes like sodium, potassium, and magnesium are essential for muscle function, fluid balance, and temperature regulation. Our Endurance Fuel contains the ideal ratio of electrolytes to keep you hydrated and performing at your best.
  

• Monitor Your Sweat Rate: Everyone is different. Weigh yourself before you start your session and then immediately after. 1 kg of weight loss is approximately equal to 1 L of fluid loss. Aim to replace what is lost to restore hydration levels.
• Monitor Your Sodium Loss: Again, everyone is different. If you see white lines on your clothing post-exercise, you are likely a salty sweater and should add higher concentrations of salt to your fluids.
• Drink to the Conditions: In higher temperatures and more humid environments, your sweat rate will naturally increase. Increase fluid intake accordingly. By the time you feel thirsty - you're already dehydrated.
• Carry Fluids on the Go: If you are running or cycling long distances, plan ahead! Use handheld bottles, hydration belts, or backpacks to ensure you have easy access to fluids and electrolytes. 

Common Mistakes to Avoid

• Skipping Electrolytes: Water alone is not enough and can lead to hyponatremia (low sodium levels) in active individuals. Balance is key. 
• Using Low-Quality Supplements: Most electrolyte and sports drink products on the market do not have the necessary quantity or ratio of electrolytes to ensure necessary hydration. Look for products with say 300 mg + of sodium and a sodium to potassium ratio of at least 2. 
• Ignoring Recovery Needs: Hydration needs to be prioritised before, during, and after exercises to ensure peak performance and recovery. Add adequate protein and carbohydrate intake to help with muscle repair. 

Summary

Hydration is non-negotiable for summer performance. Understand your sweat rate, supplement with electrolytes effectively, and stay consistent with fluid intake before, during, and after training. Smart hydration strategies can keep you performing at your best while avoiding fatigue and heat-related risks.