The importance of hydration in summer
Proper hydration is essential for performance and recovery in sports. During exercise, fluids and electrolytes are lost through sweat, which can negatively impact muscle function and endurance. To maintain optimal performance, it's crucial to replenish these elements through strategic hydration that includes water, carbohydrates, and minerals. Learn about nutrition and hydration in summer to help you perform at your best in the heat with key tips from Fanté for endurance athletes.
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Why do we lose more fluids and salts?
In hot weather, sweating increases significantly, along with the loss of essential electrolytes such as sodium, potassium, and magnesium. This loss not only reduces plasma volume, hindering circulation and thermoregulation, but can also lead to muscle fatigue, cramps, nausea, or a decrease in concentration.
In endurance sports, even a 2% dehydration can lead to a significant loss of performance. Therefore, preventing it is more effective than correcting it .
What to drink before, during and after training
- Before: Starting well-hydrated is a priority. You can include carbohydrate-rich drinks like GLUT5 Drink raspberry flavor or an isotonic drink with a lower carbohydrate concentration, such as our ISO Drink tart apple flavor, between 60 and 90 minutes before your session.
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- During: The goal is to gradually replenish fluids and salts. Isotonic drinks, such as Fanté's ISO Drink, are formulated to provide effective hydration without affecting digestion.
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- Afterwards: You need to replenish what you've lost and aid recovery. Combine water, electrolytes, and carbohydrates to restore balance. Fanté Glycogen Recovery Drink will help you replenish all the energy lost during exercise.
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Adapt carbohydrates to the heat
Better digestion, less digestive burden
In high temperatures, the digestive system slows down and becomes more sensitive. That's why liquid or semi-liquid forms of carbohydrates are better tolerated in summer than solids like energy bars.
Fanté's energy gels or carbohydrate drinks provide an efficient energy supply with minimal digestive burden, ideal for hot climates.
Timing and intensity: how to adjust intake
- In intense sessions or competitions: The minimum recommended intake during high-intensity sessions is 60g of CHO per hour, although depending on the athlete's energy needs it could reach up to 120g of CHO/hour.
- On long runs: alternate gels and isotonic drinks , adapting the intake to the duration.
- Adjust the amount of CHO/hour to your tolerance and the type of effort.
A mixed strategy allows for stable energy levels and avoids spikes in blood sugar or gastrointestinal discomfort.
Micronutrition and extra tips for summer
Mineral salts and their role in performance
Drinking only water is not enough. To maintain electrolyte balance, it is essential to replenish mineral salts , especially during long sessions or periods of heavy sweating.
Fanté products are formulated with a balanced concentration of sodium, magnesium, and potassium , which help prevent cramps and optimize water absorption.
And caffeine? Pros and cons in summer
Caffeine is an effective ergogenic aid, but its use should be adjusted more carefully in summer:
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Pros: Increases energy perception, activates the nervous system, delays fatigue.
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Cons: It can increase the urge to urinate and body temperature if not dosed correctly.
Fanté incorporates caffeine into its energy gels GEL 60 Caffeine and GEL Lite 30 Caffeine , which contain 200mg and 100mg respectively, adapted to the minimum tolerable intake of 3mg per kilogram of body weight per hour. This allows for their strategic use during key stages of competition.
Practical tips for training in the heat
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Train during the coolest hours : early morning or late afternoon.
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Wear technical clothing : breathable and light-colored.
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Test and train your nutrition before competing.
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Drink regularly, not just when you're thirsty.
- Watch for warning signs : headache, dizziness, dry skin, and dark urine.
Conclusion
Summer doesn't have to slow your progress as an athlete or hinder your performance. With a tailored nutritional strategy focused on smart hydration, proper carbohydrate intake, and adequate electrolyte replenishment, you can continue to improve even under the most demanding conditions.
At Fanté , we develop specific products that combine science, innovation and energy efficiency, so that every athlete can perform at their best even on the hottest days.
If you want to know which isotonic drink to choose, we'll explain it here:
If you want to know how to recover properly after an intense training session or competition, click here:
Literature
- Baker LB, Jeukendrup A. Optimal composition of fluid-replacement beverages. American Physiological Society. Comprehensive Physiology. 2014; 4(2): 575-562.
- Burke LM, Jeukendrup A, Jones AM, Mooses M. Contemporaty Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers. Int J Sport Nutr Exerc Metab. 2019; 29(2): 117-129.
- Urdampilleta A, Martínez-Sanz JM, Álvarez-Herms J. Hydration Protocol Before, During and After Physical-Sports Activity. Mot Eur J Hum Mov. 2013; 31: 57–76.
- Palacios N, Franco L, Manonelles P, Manuz-González B, Villegas-García JA. Consensus on sports drinks. Composition and fluid replacement guidelines. Doc consensus [Internet]. 2008; 25(126): 245–258.
