Summer Hydration & Electrolytes: How to Stay Fueled and Performing Your Best

Summer’s here—and that means longer days, hotter workouts, and sweatier shirts. While pushing yourself in the heat can be rewarding, it also increases the risk of dehydration and electrolyte imbalance.

Staying hydrated isn’t just about drinking more water. It’s about making sure your body has the right balance of fluids and electrolytes so you can train hard, recover well, and feel great.

Why Hydration Matters for CrossFitters

When you sweat, you don’t just lose water. You also lose electrolytes like sodium, potassium, and magnesium. These minerals are essential for:

• Muscle contraction and relaxation

• Nerve function

• Regulating blood pressure

• Preventing cramps and fatigue

Without adequate hydration and electrolytes, your performance can tank—and you might feel dizzy, sluggish, or prone to cramping.

Signs you may be dehydrated:
✅ Thirst (obvious but often ignored!)
✅ Dark yellow urine
✅ Headaches
✅ Muscle cramps
✅ Fatigue or weakness
✅ Decreased workout performance

How Much Water Do You Need?

A good rule of thumb for athletes training in summer heat:

• Drink half your body weight in ounces daily as a baseline.

• Add 16–24 ounces per hour of training in hot conditions.

• Weigh yourself before and after tough workouts—aim to replace 100–150% of the weight lost with fluids.

Example:
If you lose 2 pounds during training (about 32 ounces of water weight), aim to drink 48 ounces post-workout.

The Role of Electrolytes

Water alone isn’t always enough—especially if you’re sweating heavily. Replacing electrolytes helps you:

✅ Maintain fluid balance
✅ Avoid muscle cramps
✅ Support nerve and muscle function
✅ Recover faster

Sports drinks, coconut water, and electrolyte powders are common ways to replenish lost minerals.

Why We Like Transparent Labs Hydrate

At RADD CrossFit, we carry Hydrate from Transparent Labs because it’s:

• Cleanly formulated (no artificial colors or junk)

• Properly dosed with key electrolytes

• Convenient—mix a scoop or packet with water anytime

We love it for post-WOD rehydration, hot summer days, and even pre-workout when you know it’s going to be an all-out sweatfest.

Simple Tips for Better Hydration

✅ Don’t just chug water all at once—sip consistently throughout the day.
✅ Add an electrolyte drink before or after tough training.
✅ Eat water-rich foods (fruits and veggies help!).
✅ Watch for early signs of dehydration.
✅ Plan ahead: Keep water and electrolytes in your gym bag or car.

Want Personalized Help?

If you’re training hard this summer and want to dial in your hydration, nutrition, or performance plan, we’re here to help!

✅ Book a Free Consultation
✅ Or ask us about Transparent Labs Hydrate next time you’re at the gym.