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Fitness & Health

22nd Jul 2019

Working out in hot weather? Everything you need to know about hydration

The UK is going to be boiling this week. Here are six top tips to help you optimise hydration and maintain performance while hitting the gym in hot weather

Alex Roberts

In case you haven’t noticed, the UK is absolutely boiling right now

Temperatures in London are expected to hit the mid-thirties later this week, and you know what hot weather means to Brits. Lots of complaining, horrendous public transport and unbearable gym sessions.

Of course, working out when it’s this hot means your hydration is more important than ever. But how much fluid exactly do you need to take on?

Sport Scientist with Lucozade Sport, Kat Shaw has shared her top tips to help you optimise hydration and maintain performance while you exercise.

She works with Premier League footballers, but her hydration tips are essential reading for anyone working out in hot weather.

1. Hydrate before kick-off

“Aim to consume 5-10ml of fluid per kilogram of your body weight in the hours before intensive training, to ensure you start fully hydrated, and give you the greatest chance to perform at your best.

“For example, for someone that weighs 60kg, this will equate to 300 – 600ml of fluids, or 1-2 glasses.”

2. Listen to your body

“Your sensation of thirst is less sensitive during exercise, so you may already be dehydrated by the time you feel thirsty.

“Listen to your body and start drinking early on in your match or training session to stay hydrated.”

3. Drink little and often

“Try to avoid taking on large amounts of fluid in one go during training.

“Drinking little and often is a much smarter way to keep hydrated – aim to take around several sips every 10-15 minutes from the start of intensive exercise.”

4. Know your sweat rate

“Becoming familiar with your sweat rate will help you manage your fluid needs. To do this, weigh yourself before and after a training session to see how much fluid you are losing in sweat.

“Remember to take into account any fluid you may have consumed during the session. Use this information to work out approximately how much fluid you lose, and therefore how much you should aim to drink to replenish this throughout an intensive period of exercise.”

5. Carry plenty of supporting drinks

“It is important to replenish the fluids and electrolytes that are lost in sweat during exercise. Lucozade Sport is ideal, as it provides carbohydrates and electrolytes to enhance hydration and maintain endurance performance.”

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