Don’t Let Dehydration Derail Your Summer Fitness Goals – Here’s How to Prevent
As summer’s heat intensifies, staying hydrated becomes more crucial than ever, especially for those dedicated to achieving their health and fitness goals. Whether you’re hitting the gym, running outdoors, or practicing yoga in the sun, dehydration can quickly sabotage your progress.
Dehydration typically occurs when you are losing more water than you are taking in, leading to side effects such as headaches, dizziness and loss of concentration. This is especially the case during exercise and when the weather is warm, as the body’s demand for water rises with water lost through sweating, which impacts fitness performance. With the working muscles not receiving oxygen and glycogen as efficiently, this effects the strength and speed the muscles can work at. A lack of water also affects the brain, making it harder to concentrate. Even mild dehydration (as little as a 2% decrease in water content within the body), has been seen to have huge impacts on mental clarity and the ability to focus on tasks. This effects performance greatly with reaction times being slower.
As a sports nutritionist, here are my advice on the best ways to prevent dehydration, so you can make this summer your fittest yet.
Stay Consistent with Your Hydration Routine
Staying hydrated is a lifestyle habit, not just something you do during workouts or when you’re particularly thirsty, as this is just a late indicator that you are already dehydrated.
The summer heat makes it even more important to prioritise your water intake throughout the day. Keeping a water bottle with you at all times can help to make hydration part of your daily routine and ultimately help you feel refreshed and energised so you can give your workout your all.
Incorporate Electrolytes During Periods of Increased Exercise
If you have a particularly tough training session coming up, or know you are going to be spending more time outdoors in the heat, water alone may not be enough to keep you hydrated. For this reason, I would suggest incorporating a supplement into your regime which incorporates electrolytes like sodium, potassium, and magnesium, to help you maintain adequate hydration levels.
I highly recommend trying the Creatine + Electrolytes from Warrior, which is an easy-to-consume powder supplement combining hydrating electrolytes with 4g of Warrior’s top-selling performance-enhancing creatine, which has also been found to improve hydration by increasing intracellular water retention. This combination together makes a hydration powerhouse, helping to replenish lost fluids during your workouts whilst also boosting your exercise regime too (available to buy from www.teamwarrior.com in Unflavoured or Mixed Berry, £17.99).
Eat Water-Rich Foods
Eating water-rich foods is a great way to prevent dehydration. Fruits and vegetables like watermelon, cucumbers, oranges, and strawberries all have high water content and are refreshing, healthy snacks to have ready during the warmer months.
Invest In Your Health and Hydration
Smart bottles with alarms and water bottles with reminders on are effective tools for preventing dehydration because they provide consistent reminders to drink water throughout the day, something many people forget during busy schedules. These devices track your intake, set personalised hydration goals and send visual or audio alerts to prompt you to sip regularly. By turning hydration into a habit and removing the need to consciously remember to drink, smart bottles help ensure steady fluid intake, which is crucial for maintaining energy levels, cognitive function, and overall health. For individuals who struggle to stay hydrated, especially in high-demand environments or fitness routines, these bottles offer a convenient and tech-savvy solution.
Written by Jess Hillard, sports nutritionist from leading sports nutrition brand, Warrior