As we enter the month of July, for many of us, that means we are also settling into our second month of relentless 100+ degree days. The sun is unforgiving, the days are longer, and the monsoons are (hopefully) around the corner – but with that comes a whole lot more humidity, which strains our system even more.

All this means pushing your limits at the gym or during your outdoor training sessions becomes a lot more hot and sweaty.

But here’s your secret weapon to not just surviving, but performing at your best through your summer workouts and staying healthy all year long: Hydration.

Here at Telos, we’ve spent a lot of time researching peak performance, as well as figuring out what works best for our own training. And that all starts with keeping your body fueled and functioning optimally, well before you even step into your training session.

This week, we’ll cover the secrets to staying cool, fueled, and cramp-free – because in the summer months, it’s about staying smart and hydrated all day long.

Why Hydration Makes a BIG Difference

It’s easy to think of hydration as just “drinking water,” but especially when temperatures soar, it’s so much more. Your body relies on water for virtually every single function: regulating body temperature, lubricating joints, transporting nutrients, and even keeping your brain sharp. 

When you’re sweating profusely in the heat, you’re losing more than just water; you’re losing essential electrolytes that your body needs to function properly.

When your body starts to dehydrate, even slightly, its ability to perform at its best plummets; you might feel more fatigued, your muscles might cramp, and your focus can waver. This isn’t just about feeling uncomfortable; it directly impacts your workout quality, your recovery, and your overall well-being. In extreme heat, dehydration can even become dangerous, leading to heat exhaustion or heatstroke. So, understanding and actively managing your hydration isn’t just a good idea – it’s crucial for your health and performance.

How to Stay Hydrated in the Heat: Five Essential Strategies

As our weather continues to stay hot and well into the 100s, staying hydrated and maintaining electrolyte balance becomes crucial, not just for your performance but for your overall health. Here are five ways you can ensure you’re getting enough fluids:

Have a Daily Hydration Goal

Your body is constantly using water, even when you’re just sitting still. So, establishing a consistent daily hydration goal is your first and most important step. A common and effective guideline is to aim to drink at least half your body weight in ounces of non-sugary liquids daily.

For example, if you weigh 160 pounds, strive for at least 80 ounces of water throughout the day. This isn’t a rigid rule, but a fantastic starting point. Think of it as your body’s minimum requirement before you even factor in exercise or extreme heat.

NOTE: This is a starting point, and listening to your body’s cues (thirst) is paramount for general daily hydration. Thirst is actually your body’s late signal for dehydration; ideally, you want to be drinking consistently so you never reach that point.

If you’re not sure how much water you should be drinking, talk to one of the coaches at Telos, they can help you figure out what’s best for you and your unique needs!

Additional Intake During Exercise

Your daily hydration goal is your baseline, but when you add exercise, especially in the heat, your fluid needs increase. You’re actively losing fluids through sweat, and if you don’t replenish them, your performance will suffer.

• Compensate for Sweat Loss: On training days, especially in the summer, you need to be proactive. A good rule of thumb is to add an extra 30 ounces of fluid for each hour of exercise. This is in addition to your daily goal and helps compensate for the fluids lost through sweat.
• Pre-Hydrate: Start your workout already well-hydrated. Sip water consistently in the hours leading up to your session.
• During-Hydrate: Don’t wait until you’re thirsty during your workout. Take regular sips of water or an electrolyte drink every 15-20 minutes.
• Post-Hydrate: Continue to rehydrate after your workout to replenish all lost fluids. This aids in recovery and prepares your body for your next session.
• Make it Easy: Keep a water bottle with you at all times. Set reminders on your phone if you need to. Small, consistent sips throughout the day are more effective than chugging a large amount all at once.

Electrolyte Balance: Beyond Just Water

This is where many people miss a crucial piece of the hydration puzzle. It’s not just about water. When you sweat, you lose essential minerals called electrolytes – primarily sodium, but also potassium, magnesium, and calcium. These aren’t just buzzwords; they play vital roles in nerve function, muscle contraction, and maintaining proper fluid balance in your body.

• Preventing Cramps and Fatigue: A significant imbalance or depletion of electrolytes can lead to muscle cramps, fatigue, headaches, and even more serious issues.
• Choosing the Right Mix: Include a balanced electrolyte mix in your hydration plan, especially during long or intense workout sessions, or if you’re a heavy sweater. We love LMNT at Telos because it provides a balanced ratio of electrolytes without the added sugars found in many traditional sports drinks. Look for options that prioritize sodium, potassium, and magnesium.
• Natural Sources: You can also get electrolytes from whole foods like bananas (potassium), leafy greens (magnesium), and even a pinch of sea salt in your water.

Watch for Dehydration Signs

Your body is constantly sending you signals. Learning to interpret them is key to staying ahead of dehydration.

• Thirst is a Late Signal: If you’re feeling thirsty, you are already on your way to being dehydrated. Don’t wait for thirst to kick in before you reach for your water bottle.
• Urine Color: This is one of the easiest visual cues. Keep an eye on symptoms like darker urine (aim for a pale yellow, like lemonade). If it’s dark yellow or amber, you need more fluids.
• Other Symptoms: Pay attention to other subtle signs like dry mouth, fatigue, headache, dizziness, irritability, or a noticeable drop in your energy or performance during a workout. These can all indicate that you need to up your fluid intake.
• Severe Warning Signs: While moderate dehydration can often be addressed by increasing fluids, watch out for warning signs like rapid heartbeat, extreme dizziness, confusion, or inability to sweat. If you experience any of these, seek medical attention immediately to avoid serious complications.

Opt for Healthy Hydration Choices

While the goal is to get fluids in, the type of fluid matters.

• Water is Best: Plain water remains the gold standard for hydration. It’s calorie-free, readily available, and perfectly designed for your body’s needs.
• Other Good Options:
  • Herbal Teas: Unsweetened herbal teas (hot or iced) can be a flavorful way to increase fluid intake without added sugars.
  • Infused Water: Add slices of fruit (such as lemon, lime, cucumber, or berries) or herbs (like mint or basil) to your water for a natural flavor boost that encourages you to drink more.
  • Electrolyte-Enhanced Drinks (without added sugars): As mentioned with LMNT, choose electrolyte mixes or drinks that prioritize essential minerals over excessive sugar. Many commercial sports drinks are loaded with sugar, which can actually hinder optimal hydration and lead to energy crashes.
• Hydrating Foods: Don’t forget that many fruits and vegetables have high water content and contribute significantly to your daily fluid intake. Think watermelon, cucumbers, strawberries, oranges, and lettuce.

KEEP IN MIND: Hydration starts well before your training. If I know I am going to have a long training day or be outside to run or ruck the next day, I pay extra attention to my hydration levels in the 24 hours before. Think of it as pre-loading your system.

By being proactive and consistent with your hydration, you’re not just surviving the summer heat; you’re optimizing your performance, enhancing your recovery, and building a stronger, healthier foundation for your body all year long. Stay smart, stay hydrated, and keep crushing those goals!