Staying hydrated when exercising through the summer months.

2025 has been a hot summer with one mini heat wave after another and temperatures regularly getting to over 30 C.  It’s not impossible to exercise in these warmer temperatures, but we do have to pay a bit more attention to how we approach it. Drinking a bit more in the hours before our training session, making sure we listen to our bodies and how much we push through feeling tired is key.

As some of you know I like to run and during the summer months it’s harder to keep motivated with cardio exercises especially while we are sweating while sitting still! I have to run with a drink in the summer months, and I have to slow down. Making speed improvements is much less likely during hotter days.

Why summer hydration matters: –

• Higher temperatures can cause increased sweat loss, even in lower-intensity workouts.
• Dehydration impacts muscle function, endurance, and cognitive clarity, especially when training outdoors.
• It’s really important to listen to the bodies signals of dehydration so noticing if we start to feel any dizziness and big waves of fatigue, headaches or dark urine.

What happens when it’s hot

• We do need to replace the fluid we use to regulate our bodies temperature through sweating so that we can continue to function well through the hotter temperatures, if we get to dehydration the body may lose the ability to sweat effectively and then we can overheat.
• When we sweat, we don’t just sweat water, ever notice how sweat tastes salty? We also lose sodium, potassium, and magnesium, so it’s important when we sweat a lot to replace these important minerals as they help maintain nerve and muscle function.

Practical Hydration Tips

• We need to plan to for these warmer exercise sessions, remember it doesn’t need to be formal exercise it might be walking, gardening or days out over the school holidays. Before you go out to do whatever you are doing, think about keeping hydrated, sipping water before and during our activities.
• Some easy post-workout rehydration options include water, coconut water, or a balanced homemade electrolyte drink.
• Trying to avoid sweating too much when working out could include thinking about wearing lighter fabrics and lighter coloured clothing, staying in shaded areas and doing early morning sessions where possible.
• Other bits we could do is to try keep a bottle visible to remind you to keep sipping all day, set hydration reminders on our phones, we could add fruit to water for flavour and extra nutrients.

Do you ever have days when no matter how much water you drink you still feel thirsty? That could be your body telling you it needs more than just water.

Electrolytes are minerals—like sodium, potassium, magnesium, calcium, and chloride that carry an electric charge and help regulate:

• Fluid balance: They guide water into and out of cells.
• Muscle contractions: Especially important during exercise.
• Nerve signalling: Crucial for coordination and reaction time.
• pH balance: Keeps the body’s internal environment stable.

Electrolyte replenishment becomes essential in these scenarios:

Situation	Why Electrolytes Matter
Prolonged exercise (60+ mins)	Sweat loss depletes sodium and potassium, affecting performance and recovery.
High heat/humidity	Increases sweat rate and electrolyte loss.
Heavy sweaters or “salty sweaters”	Some people lose more sodium per litre of sweat up to 1800 mg.
Illness (vomiting/diarrhoea)	Rapid fluid and mineral loss can lead to imbalance.
Low-sodium diets or restrictive eating	May not provide enough electrolytes through food alone.

When Electrolytes Aren’t Necessary

For most casual exercisers, plain water is usually enough:

• Short workouts in moderate temperatures.
• Low-intensity activities like walking or gentle yoga.
• Balanced diets that already include electrolyte-rich foods (e.g. bananas, leafy greens, dairy, nuts).

Over-supplementing with electrolytes can actually cause issues like bloating, high blood pressure, or kidney strain especially in people with underlying conditions.

• Hydration isn’t just about water but it doesn’t always need a sports drink.
• Encourage food-first strategies: bananas (potassium), dairy (calcium), nuts (magnesium).
• Listening to our bodies: signs like muscle cramps, fatigue, or dizziness may signal electrolyte imbalance.
• DIY options: a pinch of salt, citrus juice and a splash of coconut water can make a great homemade electrolyte drink.

Homemade electrolyte drinks are a smart addition to your summer hydration plan because they can be cheaper and free from the additives in many store-bought options. Here are a few standout recipes with different flavours and benefits:

 1. Citrus Maple Electrolyte Refresher

A zesty, energising blend that’s great post-workout.

Ingredients:

• ½ cup fresh orange juice
• ¼ cup fresh lemon juice
• 2 cups water
• 2 tbsp organic maple syrup
• ⅛ tsp Himalayan pink salt

Instructions: Blend all ingredients until smooth. Chill and serve over ice.

Why it works: Orange and lemon juice provide potassium and vitamin C, while maple syrup adds natural carbs for energy.

2. Coconut Lime Sports Drink

Tropical and ultra-hydrating, perfect for hot days.

Ingredients:

• 2 cups unsweetened coconut water
• ⅓ cup lime juice
• ⅔ cup water
• 1½ tsp raw honey
•  ⅛ tsp Himalayan pink salt

Instructions: Stir until salt dissolves. Serve chilled.

Why it works: Coconut water is naturally rich in potassium and magnesium. Lime adds flavour and vitamin C.

3. Watermelon Electrolyte Cooler

Sweet and refreshing, ideal for outdoor sessions.

Ingredients:

• 1 cup watermelon chunks
• 1 cup water
• 1 tbsp lime juice
• ¼ tsp sea salt
• 1 tsp honey or agave (optional)

Instructions: Blend watermelon and water until smooth. Add remaining ingredients and stir. Serve over ice.

Why it works: Watermelon is hydrating and contains potassium. Lime and salt round out the electrolyte profile.

4. Mint Ginger Hydration Boost

Soothing and anti-inflammatory, great for recovery.

Ingredients:

• 1 tbsp fresh ginger juice
• 2 tbsp lemon juice
• 2 tbsp honey
• ¾ tsp pink Himalayan salt
• 2 cups water or sparkling water
• Optional: 12 mint leaves

Instructions: Whisk ginger, lemon, honey, and salt. Add water and mint. Chill and enjoy.

Why it works: Ginger supports digestion and reduces inflammation. Mint adds a cooling effect.

Homemade vs. Commercial Electrolyte Drinks:

Feature	Homemade Electrolyte Drinks	Commercial Electrolyte Drinks
Ingredients	Natural, whole food based (e.g. citrus, salt, honey).	Often contain artificial flavours, colours, and preservatives.
Sugar Content	Customisable, can use natural sweeteners or none at all.	Many contain high levels of added sugar or artificial sweeteners.
Electrolyte Balance	Variable, depends on recipe and ingredients used.	Precisely formulated for consistent electrolyte ratios.
Cost	Very budget-friendly.	Can be expensive, especially premium brands.
Convenience	Requires prep and refrigeration.	Ready-to-drink and shelf-stable.
Customization	Fully adjustable to taste and dietary needs.	Limited to what’s available on the shelf.
Shelf Life	Short—best consumed fresh.	Long—preservatives extend usability.

Homemade drinks are ideal for clients that value ingredient transparency, want to avoid additives, or enjoy DIY wellness. They’re especially great for casual exercisers or those with dietary sensitivities.

• Commercial drinks shine in convenience and consistency, perfect for athletes needing precise electrolyte replenishment or hydration on the go.
• You might want to remember that not all commercial drinks are created equal, some are well-formulated, while others are more like glorified soda.

If you would like to chat about working with me so that you can continue to train safely through the summer months get in touch (INSERT LINK).