{"id":8672,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/hydrating-in-the-summer-months\/"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"hydrating-in-the-summer-months","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/hydrating-in-the-summer-months\/","title":{"rendered":"STAY HYDRATED IN THE SUMMER MONTHS"},"content":{"rendered":"<p><span data-contrast=\"none\">As the temperatures climb, hydration strategies become significantly more important. Higher environmental temperatures place greater stress on the body during exercise causing a whole host of issues, including an increase in sweating. If higher sweat rates are combined with incorrect fuelling strategies, then the risk of dehydration is dramatically increased. This can lead to unwanted cramps or the common occurrence of hitting the wall.\u00a0<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Although sweating is a great mechanism for cooling the body down, fluid loss equating to &gt; 2 % body mass (1.4 kg in a 70 kg person) is enough to negatively impact performance. So, what negative impacts can dehydration cause?\u00a0<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h3><\/h3>\n<h3><b><span data-contrast=\"none\">DEHYDRATION CAN CAUSE:<\/span><\/b><span data-ccp-props=\"{&quot;134233118&quot;:true}\">\u00a0<\/span><\/h3>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Increased body temperature<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Increased heart rate<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Increased glycogen (carbohydrate) usage in the muscles<\/span><span data-ccp-props=\"{&quot;335559685&quot;:720,&quot;335559738&quot;:312,&quot;335559991&quot;:360}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Increased perceived effort whilst working at the same exercise intensity<\/span><span data-ccp-props=\"{&quot;335559685&quot;:720,&quot;335559738&quot;:312,&quot;335559991&quot;:360}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Early fatigue<\/span><span data-ccp-props=\"{&quot;335559685&quot;:720,&quot;335559738&quot;:312,&quot;335559991&quot;:360}\">\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b><span data-contrast=\"none\">SWEAT LOSS<\/span><\/b><span data-ccp-props=\"{&quot;134233118&quot;:true}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"none\">Athletes can lose up to 1-2 litres of sweat per hour during moderate to high-intensity exercise and this is greater in warmer temperatures. Sweat consists of fluid (from the blood plasma) and electrolytes (including sodium, potassium, magnesium, chloride, and calcium), both of which are important for the body\u2019s optimal functioning. Of the electrolytes lost, sodium has the greatest importance for exercise performance.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Sodium is required for regulating fluid balance, assisting in controlling blood pressure and for the normal functioning of muscles and nerves. Sodium added to fluids consumed during exercise:<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Increases palatability<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"7\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Increases fluid absorption and retention<\/span><span data-ccp-props=\"{&quot;335559685&quot;:720,&quot;335559738&quot;:312,&quot;335559991&quot;:360}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"8\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"none\">Stimulates thirst, promoting the action of drinking<\/span><span data-ccp-props=\"{&quot;335559685&quot;:720,&quot;335559738&quot;:312,&quot;335559991&quot;:360}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">These factors combined effectively reduce the risk of dehydration. The concentration of sodium in the bloodstream is regulated within the narrow range of 135-145 mmol\/L. However, if only plain water is consumed whilst sweating (losing fluid and electrolytes) at a considerable rate then plasma sodium concentration is diluted. In addition to the above consequences of dehydration, this reduces cognitive performance and concentration, which are key elements for cyclists and triathletes. <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\"><b><span data-contrast=\"none\">SiS HYDRO<\/span><\/b><\/a><span data-contrast=\"none\">\u202fis the ideal solution for ingesting sodium pre, during or post-exercise.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h3><\/h3>\n<h3><b><span data-contrast=\"none\">SIS HYDRO<\/span><\/b><span data-ccp-props=\"{&quot;134233118&quot;:true}\">\u00a0<\/span><\/h3>\n<p><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\"><b><span data-contrast=\"none\">SiS HYDRO<\/span><\/b><\/a><span data-contrast=\"none\">\u202fis a highly practical effervescent tablet that readily dissolves in water and contains electrolytes, vitamins, and minerals. This is ideal for replacing electrolytes lost through sweat, most importantly sodium. The tablets are easy to carry and can simply be mixed with 500 ml plain water to make a flavoured, easily consumable fluid, whilst also appropriately meeting your specific sodium requirements (amount: 0.7 grams per L, concentration: 30mmol\/L).\u202f<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b><span data-contrast=\"none\">FLUID CONSUMPTION IS VERY INDIVIDUAL DEPENDING ON:<\/span><\/b><span data-ccp-props=\"{&quot;134233118&quot;:true}\">\u00a0<\/span><\/h3>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"9\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Exercise type, duration, and intensity<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"10\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Environmental temperature<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"11\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"none\">Individual traits e.g., body weight, age etc.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">However, in the summer months when environmental temperatures are higher and sweat rates dramatically increased, the importance of consumption significantly increases.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>PRE, DURING AND POST-EXERCISE<\/b><\/h3>\n<p><i><span data-contrast=\"none\">Pre \u2013<\/span><\/i><i><span data-contrast=\"none\">\u202f<\/span><\/i><span data-contrast=\"none\">A simple yet effective hydration strategy is to consume 500 ml of <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\"><b><span data-contrast=\"none\">SiS HYDRO<\/span><\/b><\/a><span data-contrast=\"none\"> 3-4 hours prior to an event then an additional 250-500 ml in the 2 hours before. This will ensure you are hydrated on the start line.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><i><span data-contrast=\"none\">During \u2013<\/span><\/i><i><span data-contrast=\"none\">\u202f<\/span><\/i><span data-contrast=\"none\">During the event, the primary aim is to prevent thirst and dehydration, which often equates to 500-1000 ml per hour, with thirst indicating whether more is required. If the environmental temperature is high, this value is likely to increase because of greater sweat rates.\u00a0 <\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><i><span data-contrast=\"none\">Post \u2013\u202f<\/span><\/i><span data-contrast=\"none\">The aim post-exercise is to replace fluid lost through sweat. The best way to do this is to measure body weight before and after exercise, and for every 1 kg lost through sweat 1.5 L of fluid should be ingested. This should be consumed gradually over the hours post-exercise to avoid gastrointestinal discomfort.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"none\">WHAT ELSE CAN I DO?<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"none\">British 2022 Commonwealth Games 10,000m champion, Eilish McColgan, often trains and competes through the summer months when temperatures are at their highest. The Science in Sport team caught up with Eilish to get her top tips for managing the heat:\u00a0<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Make sure you hydrate, not only with water but with Science in Sport electrolytes too. Just a small drop in hydration can have a big effect on performance. My favourite flavour is strawberry and lime.\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\">Wear a visor or cap to help stay cool and keep the sun off your face. Sometimes, I put my visor in the freezer or in cold water before I head out the door.<\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\">Stick to light coloured and breathable clothing. Black absorbs the heat &#8211; making you feel warmer.<\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\">Choose shaded running routes. A park or woodland area will always be a few degrees cooler than running around the streets.<span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><span data-contrast=\"none\">If you are training for a longer duration and need additional carbohydrates, then incorporating <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\"><b><span data-contrast=\"none\">SiS GO Electrolyte <\/span><\/b><\/a><span data-contrast=\"none\">powder or<\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-energy-electrolyte-gels-pack\"><b><span data-contrast=\"none\"> GO Energy + Electrolyte Gels<\/span><\/b><\/a><span data-contrast=\"none\"> can be an efficient way to replenish the body with what it needs.\u00a0<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The increased summer temperatures make hydration strategies tough, here&#8217;s some tips to help out.<\/p>\n","protected":false},"author":4,"featured_media":17912,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452,570],"tags":[156,177,176,175,168,160,159,158,157,39,155,154,134,111,108,106,79],"class_list":["post-8672","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","category-products","tag-hydro","tag-summer","tag-juice","tag-hot-weather","tag-electrolyte","tag-water","tag-sweat","tag-sodium","tag-potassium","tag-cycling","tag-hot","tag-fluid","tag-triathlon","tag-running","tag-hydration","tag-fuel","tag-drink"],"acf":{"author_job_acf":"","author_name_acf":"","subtitle":"","product_skus":"go-electrolyte-500g, go-hydro-8-pack, 30-pack-electrolyte-gels","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2022\/01\/SiS_-_Blog_-_Hydrating_in_summer_months_-_1600_x_500.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hydrating in the Summer Months \/ Science In Sports Blog | Science In Sport<\/title>\n<meta name=\"description\" content=\"The side effects from dehydration are brutal on the human body. SiS&#039; Senior Sports Nutritionist talks through the best ways to avoid them.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/hydrating-in-the-summer-months\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hydrating in the Summer Months \/ Science In Sports Blog | Science In Sport\" \/>\n<meta property=\"og:description\" content=\"The side effects from dehydration are brutal on the human body. 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