Summer training sessions and intense workouts have one thing in common: you’re going to sweat. And when you sweat, you lose more than just water. You lose essential electrolytes, which can have a major impact on your performance.
But you don’t have to let the summer heat dictate your training. Here's how to stay hydrated when it’s hot outside.
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Hydration is Especially Important in Summer
Your body loses water through sweat every day, but much faster in the summer months. During intense sessions in the heat, you can lose up to 1-2 litres of sweat per hour, depending on the conditions.
Fluid loss is bad enough, but sweat isn’t just water. It’s loaded with minerals called electrolytes — among them sodium, potassium, and magnesium — which are essential for:
- Regulating fluid balance
- Enabling muscle contractions
- Maintaining nerve function
- Supporting energy metabolism
Failing to replace lost fluids and electrolytes puts you at greater risk of muscle cramps, dizziness, fatigue, and heat-related illnesses, so your hydration strategy is of crucial importance.
What Affects Your Hydration Levels?
Several factors influence how much you sweat, and how much you need to rehydrate:
- Workout intensity and duration
- Outdoor temperature and humidity
- Your sweat rate and composition
- Clothing and training gear
- Caffeine or alcohol intake before training
The higher the temperature and effort, the more strategic you need to be with your hydration before, during, and after your workout.
Water Alone Isn’t Always Enough
While water is essential, it doesn’t replace electrolytes lost in sweat. In fact, drinking only water during prolonged sessions in the heat may dilute your electrolyte levels further, potentially leading to a condition called hyponatraemia — low sodium levels in the blood.
This is where electrolyte hydration comes in — providing your body with exactly what it needs to maintain fluid balance, support performance, and recover faster.
Signs of Dehydration You Shouldn’t Ignore
Whether you're training for performance or general fitness, here are signs your body is already feeling the heat:
- Persistent thirst
- Muscle cramps or weakness
- Reduced endurance or coordination
- Headaches or nausea
- Dark yellow urine
The goal? Don’t wait for these symptoms to appear — build a proactive hydration strategy into your routine.
Hydration Tips for Peak Summer Training
To stay hydrated and perform at your best, try these summer strategies:
Pre-hydrate: Start sessions already hydrated, especially if training early or in the heat Hydrate during: Sip on water plus electrolytes every 15-20 minutes for workouts over an hour Fuel recovery: Rehydrate with added electrolytes after your session to speed up recovery Listen to your body: Thirst, fatigue, and cramps are early warning signs Use smart hydration tools: Electrolyte blends, hydration gels, and intra-workout formulas
Myprotein Supplements to Support Hydration
When water isn’t enough, hydration supplements can step in to provide a boost. Each is designed to replace essential electrolytes, support muscle function, and help you stay sharp and strong through every summer session.
THE Electro
Built for athletes who take hydration seriously, THE Electro delivers over 2.5g of key electrolytes per serving:
- 500mg sodium to aid hydration and fluid balance
- 520mg potassium to support normal muscle function
- 25mg AstraGin® to enhance nutrient absorption
Hydration that fuels focus, recovery, and relentless performance.
THE Energy Gel
Fuel and hydrate with one portable gel:
- 30g carbohydrates in a 2:1 maltodextrin-to-fructose ratio
- Electrolytes, including magnesium, to rehydrate
- B vitamins to support energy metabolism and reduce tiredness
Ideal for high-output training or endurance races.
THE EAAs
If you're looking for an amino acid supp that also hydrates you, this is the one.
Our advanced formula delivers a superior blend of essential amino acids to promote muscle protein synthesis, plus an electrolyte blend to support hydration:
- 7355mg essential amino acids (as Amino9®)
- 200mg sodium
- 130mg potassium
- 25mg Elemin™ (trace minerals)
This formula serves many goals at once, helping you build muscle, support general immune function, protect your body against post-exercise muscle strength loss and soreness, and stay hydrated.
Take Home Message
Don't let dehydration get the better of you. With a little smart planning and the right electrolyte support, you can train harder, recover faster, and stay at the top of your game all summer long.
No matter if you're just starting your fitness journey or pushing your limits, Myprotein's hydration supplements are here to give your body the boost it needs to thrive in the heat.
