Summer training is a great opportunity for athletes to build strength, improve conditioning, and prepare for the upcoming season, but with the rising heat and humidity, it’s also a time when dehydration and heat-related illness can become serious risks.
At Alta Performance, we’re committed to helping athletes train smart and stay safe. Here’s what we think every parent and athlete should know about staying hydrated and healthy during summer workouts.
Why Hydration Matters More in the Heat
When athletes train in hot, humid conditions, their bodies lose more fluid through sweat to cool down. Without enough water and electrolytes, performance starts to suffer, and the risk of heat exhaustion or heat stroke increases.
Even a little bit of dehydration can lead to:
- Slower reaction times
- Muscle cramps
- Dizziness and fatigue
- Reduced focus and coordination
Hydration Tips for Athletes During the Summer
- Start the Day Hydrated
Athletes should begin workouts already hydrated. You don’t want to play catch up during practice. A good rule of thumb: drink 16–20 oz of water 2–3 hours before activity. You should be drinking before you’re thirsty!
- Add Electrolytes
During long or intense sessions (especially over 60 minutes), athletes should replenish electrolytes lost through sweat. This can come from a sports drink, coconut water, or a packet of electrolyte powder mixed in your water.
- Sip Regularly, Don’t Chug
Encourage small, steady sips throughout practice or games. Chugging a ton of water at once can cause bloating, nausea and slow absorption.
- Eat Hydrating Foods
Foods like watermelon, oranges, cucumbers, and strawberries are packed with water and helpful nutrients that support hydration.
- Avoid Sugary or Caffeinated Drinks
Sodas and energy drinks may seem refreshing, but they can worsen dehydration and lead to energy crashes.
Signs of Dehydration or Heat Illness to Watch For
- Dry mouth or dark-colored urine
- Headaches or lightheadedness
- Muscle cramps
- Nausea or vomiting
- Confusion or irritability
If any of these signs appear, stop activity immediately, move to a cool area, and rehydrate.
Let’s make this summer one of progress—not setbacks. Keep your athlete hydrated, strong, and prepared for the season ahead!
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