In summer, high temperatures and increased sweating during exercise can lead to rapid dehydration, affecting both performance and recovery. For those who train outdoors, in non-air-conditioned spaces, or engage in demanding sessions, staying properly hydrated is not optional, it's essential. In this article, we provide you with the keys to effectively manage your hydration, tailored to an active lifestyle, regardless of whether you train in the box, run, do HIIT, or simply exercise frequently.
Why is it tan important to stay well hydrated in summer?
During exercise, the body loses water and essential minerals through sweat. In hot conditions, this loss multiplies and can lead to anything from decreased performance to more serious issues like heatstroke or electrolyte imbalances. Maintaining adequate hydration supports thermoregulation, protects your muscles, and improves your recovery capacity.
When the body is not well hydrated:
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Body temperature rises more rapidly.
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Heart rate increases even at low intensity.
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Concentration and decision-making capacity are reduced.
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Physical performance declines significantly.
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The post-workout muscle recovery process slows down.
Additionally, dehydration can cause feelings of fatigue, cramps, and headaches, directly affecting your motivation and consistency in training.
How much water should you drink per day?
There is no exact figure for everyone, but there are general recommendations that you can adapt according to your lifestyle and activity level.
Approximate daily recommendation:
It is recommended to consume between 2 and 3 liters of water per day (8 to 12 glasses), including both the water you drink directly and that provided by water-rich foods (fruits, vegetables, broths, etc.).
Remember that it's better to drink throughout the day in small amounts than to wait until you're thirsty or drink large volumes at once.
Only water? The importance of electrolytes
When sweating, we lose not only water but also minerals like sodium, potassium, magnesium, and calcium. These electrolytes are essential for maintaining fluid balance, preventing cramps, and allowing proper muscle contraction.
Hydrating only with water may be insufficient, especially if you train in the sun or have long sessions. In those cases, isotonic drinks can be a great help.
What is an isotonic drink?
An isotonic drink is a liquid designed to have a concentration of electrolytes and carbohydrates very similar to that of our body, which facilitates rapid absorption. This means that its composition is similar to that of body fluids, helping to quickly replenish the water, mineral salts, and energy lost with the sweat during exercise.
Among the main minerals contained in these drinks are sodium and potassium, two key elements for regulating the body's fluid balance and for proper muscle function. Additionally, isotonic drinks provide carbohydrates that serve as a quick source of energy, helping to keep blood glucose levels stable during physical activity.
Ideal Composition of an Isotonic Drink
The composition can vary depending on each person's needs and environmental conditions, but generally, an isotonic drink should include:
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Carbohydrates (4-8%): This equals between 4 and 8 grams of carbohydrates per 100 ml of drink. This concentration provides quick energy without delaying fluid absorption. The carbohydrates are usually glucose, sucrose, or maltodextrin, all easily assimilable by the body.
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Electrolytes:
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Sodium: between 460 and 1150 mg per liter. It helps with fluid retention and facilitates effective rehydration.
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Potassium: between 120 and 225 mg per liter. It supports muscle function and maintains fluid balance.
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Water: The main base of any isotonic drink is water, which is key for replenishing fluids lost through sweat. Isotonic drinks are formulated so that the body can absorb the water quickly and efficiently during exercise.
Foods That Help Hydrate Beyond Water
An important part of the water we need can also come from foods. Consuming fruits and vegetables with high water content is an effective (and tasty) way to stay hydrated throughout the day.
The foods richest in water include:
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Watermelon (92% water)
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Cucumber (95%)
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Strawberries (91%)
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Tomato (94%)
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Melon, pineapple, oranges
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Lettuce, spinach, zucchini, and celery
Include these foods in your main meals, snacks, or smoothies to supplement your water intake naturally and refreshingly.
Practical Strategies to Maintain Constant Hydration
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Always carry a reusable bottle with you: having it in sight reminds you to drink.
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Drink before you feel thirsty: thirst is already a sign of incipient dehydration.
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Make water attractive: add slices of fruits, mint leaves, or a touch of lemon to give it flavor without sugar.
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Establish hydration routines: for example, when you wake up, before eating, and after each workout.
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Use reminders: whether with apps, alarms, or visible labels in your workspace or training area.
Drinking in small amounts consistently is much more effective than taking large amounts at once.
Signs that you need to hydrate better
Recognizing the early symptoms of dehydration can help you prevent negative consequences on your performance and health. Some signs to consider are:
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Mild headache or feeling of pressure in the temples
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Dry mouth, pasty tongue, or irritated throat
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Unusual fatigue or muscle weakness
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Sudden cramps
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Dizziness, blurred vision, or difficulty concentrating
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Dry or inelastic skin
If you experience any of these symptoms, reduce the intensity of the workout, seek shade or a cool space, and start hydrating immediately.
Our athletes' opinion on hydration in summer
To better understand how they apply hydration in their daily routine, we consulted several athletes with experience in different sports and training levels. These were their responses:
1. Do you prefer water, isotonic drinks, or a combination to stay hydrated?
MJ: "Electrolytes are what I usually take to hydrate, but I usually do it after training or between strength and Metcon, during the WOD I try not to drink anything."
Martín Cuervo: "I prefer isotonic drinks because the flavor makes me drink more. The best is to combine it with water as far as I understand, but the latter is not enough to keep you hydrated when you sweat a lot because you need to replenish salts."
2. What water-rich foods do you usually include in your diet to complement your hydration?
MJ: "Fruit and homemade juices."
Martín Cuervo: "Now in summer I tend to eat even more fruit. Watermelon is undoubtedly the star fruit for everyone in this season. Something I consume a lot before and after workouts now in summer are ice pops! It might seem harmful due to the presence of added sugars, but for people who train many hours, I see it as an interesting option to hydrate."
3. Do you have any specific routine or habit to ensure you hydrate well before, during, and after training?
MJ: I make sure to always drink about 450 ml of water with electrolytes when I finish. (The truth is that it's hard for me to hydrate) 😆🥺
Martín Cuervo: "Yes! As soon as I wake up, I drink 2-3 glasses of water. Also with all meals. And before each workout (I usually do 2 a day). I carry a one-liter bottle of isotostorm (isotonic product) and a 1.5 L bottle of water. This way, and with snacks as I mentioned before, I ensure I'm hydrated all day!
These testimonials reflect how proper hydration is not just a recommendation, but an essential practice for those looking to optimize their performance and take care of themselves in summer. Incorporating simple habits and paying attention to your body's signals make a difference in every workout.