Let’s talk hydration.
Not the most evident or top of mind training concern, but when it’s over 30 degrees with humidity thick enough to chew, and you’ve got a barbell on your back or you’re halfway down the turf marching a sled push that feels like dragging a car uphill, hydration becomes everything.
I’ve seen too many athletes underestimate how critical proper hydration is—not just for performance, but for safety. So let’s break it down and make it simple: how to hydrate before, during, and after your training sessions when the temps rise and your sweat rate skyrockets.
The Real Problem: Dehydration Sneaks Up On You
The biggest danger with dehydration in the warmer months is that it is not clearly identifiable as other forms of fatigue. You may feel sore muscles, or slower performance after poor recovery, but dehydration does not announce itself in the same way. Maybe it’s harder to focus. Maybe you hit a wall during your third set instead of your sixth. Maybe you get light-headed mid-sprint. Maybe you chalk it up to “having an off day.”
But what is actually happening during dehydration?
Physiologically, your body temperature will rise, your blood volume drops which increases blood pressure, and your struggles to cool itself, all this may make you feel even hotter in an already warm environment. When you’re dehydrated, everything becomes less efficient—your heart works harder, your muscles fatigue faster, your risk of cramps and heat illness increases, and your mental clarity decreases.
Hopefully most of us already know this, but the scary part is that when you first feel thirsty, you’re already dehydrated.
Why It’s Worse in the Heat
In warm and humid conditions, your body’s main cooling system—sweating—kicks into overdrive. And with that sweat, you’re not just losing water. You’re losing electrolytes—mainly sodium, potassium, magnesium, and calcium—that play a critical role in nerve function, muscle contraction, and hydration balance.
In high heat, a well-trained athlete can easily lose 1–2 liters of sweat per hour. In some cases? Up to 3 liters per hour. That’s 6.6 pounds of body weight…gone.
Now multiply that if you might be doing cardio after your lift, or maybe you have a game or practice on the same day as training. No wonder performance drops off a cliff.
What Happens When You Don’t Fix It
This isn’t just about being tired or sore. Dehydration in the heat can lead to:
- Muscle cramps
- Early fatigue
- Reduced strength and power output
- Poor decision-making
- Heat exhaustion or heat stroke
And if you’re in a sport that involves weight cuts, like wrestling or rowing, you’re already walking a tightrope when it comes to hydration and electrolyte balance. Add heat? That rope gets thinner.
The Fix: Smart Hydration Strategies That Actually Work
So let’s talk solutions. Not hype. Not “drink more water and hope for the best.” Real strategies that you can build into your routine and stick with.
1. Start the Day Ahead
Hydration doesn’t start when you walk into the gym. It starts when your feet hit the floor in the morning.
- Drink 16–24 oz of water within 30 minutes of waking up.
- Add a pinch of sea salt or a scoop of an electrolyte mix if you’re a heavy sweater.
- If your pee is dark yellow, you’re already in trouble. Aim for that light yellowish tint.
2. Pre-Train Like a Pro
About 1–2 hours before training:
- Drink another 16–24 oz, especially if you’ve got a big lift, run, or conditioning session coming up.
- Consider using an electrolyte packet if you know it’s going to be hot or high intensity.
- Don’t overdo it—you don’t want to be water-logged before you move.
3. During Training: Hydrate Intentionally
This is where most athletes fall short. Sipping here and there isn’t going to cut it on a hot day.
- Drink 7–10 oz every 15–20 minutes. If you’re sweating buckets, up to 1 liter per hour.
- Add electrolytes if the time spent moving intensly lasts longer than 60 minutes or is in direct sun.
- Skip the sugary sports drinks—use a cleaner formula or make your own (water, pinch of salt, splash of juice, a little honey or maple syrup).
4. Post-Training: Rebuild & Rehydrate
Recovery starts when the session ends.
- Weigh yourself before and after training if you’re serious. For every pound lost, drink 16–24 oz of water.
- Continue drinking fluids over the next few hours—not just chugging right after.
- Combine it with protein and carbs to support muscle recovery and glycogen replenishment.
Pro Tips for Hydration While Lifting
- Set hydration reminders: Most of us think we’re drinking enough—until we track it.
- Flavor your water: If plain water bores you, infuse it with lemon, cucumber, or a splash of juice to stay consistent.
- Track sweat rate: Weigh yourself before and after training for a week. That gives you a ballpark for your sweat loss.
- Watch for signs: Fatigue, cramps, dizziness, confusion? Stop and hydrate.
Final Thoughts: Water Is a Weapon—Use It
You can train smart, eat clean, sleep well, but if you’re not hydrated, none of it works like it should. In the heat, hydration isn’t optional. It’s a performance tool.
So treat your water bottle like your training lifeline: use it consistently, with purpose, and in the right doses. Don’t wait until your lips are dry or your energy’s crashing. Hydrate early, hydrate often, and hydrate with intention.
Summer has come, stay smart and stay hydrated.
