Summer Hydration: Learn to Replenish Necessary Salts

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 essential to replenish these elements through strategic hydration that includes water, carbohydrates, and minerals. Summer nutrition and hydration: learn how to perform at your best in the heat with Fanté's key tips for endurance athletes.

Why do we lose more fluids and salts?

In the heat, sweating increases significantly, and with it, the loss of essential electrolytes such as sodium, potassium, and magnesium. This loss not only reduces plasma volume, hampering circulation and thermoregulation, but can also cause muscle fatigue, cramps, nausea, or a decrease in concentration.

In endurance sports, even 2% dehydration can translate into a significant loss of performance. Therefore, prevention is more effective than correction .

What to drink before, during and after training

• Before: Starting well hydrated is a priority. You can include carbohydrate drinks like the raspberry-flavored GLUT5 Drink or an isotonic drink with a lower concentration of carbohydrates like our sour apple-flavored ISO Drink 60 to 90 minutes before your session.
  
• During: The goal is to gradually replace fluids and salts. Isotonic drinks, like Fanté's ISO Drink, are formulated to provide effective hydration without affecting digestion.
  
• After: Replenish lost energy and facilitate recovery. Combine water, electrolytes, and carbohydrates to restore balance. Fanté Glycogen Recovery Drink will help you replenish all the energy lost during exercise.

Adapt carbohydrates to heat

Better digestion, less digestive burden

At high temperatures, the digestive system slows down and becomes more sensitive. Therefore, liquid or semi-liquid forms of carbohydrates are better tolerated in summer than solids like bars.

Fanté energy gels or carbohydrate drinks provide efficient energy delivery with minimal digestive burden, ideal for hot climates.

Timing and intensity: how to adjust your intake

• In intense sessions or competitions: The recommended minimum during high-intensity sessions is 60g of CHO per hour, although depending on the athlete's energy needs, this 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 type of effort.

A mixed strategy helps maintain stable energy levels and avoid blood sugar spikes or gastrointestinal discomfort.

Micronutrition and extra tips for summer

Mineral salts and their role in performance

Drinking water alone isn't enough. To maintain electrolyte balance, it's essential to replenish minerals , especially during long sessions or when sweating heavily.

Fanté products are formulated with a balanced concentration of sodium, magnesium, and potassium , which help prevent cramps and optimize water absorption.

What about caffeine? Pros and cons in summer

Caffeine is an effective ergogenic, but its use should be adjusted more carefully in summer:

• Pros: Increases energy perception, activates the nervous system, delays fatigue.
  
• Cons: It can increase the urge to urinate and body temperature if not dosed correctly.
  

Fanté incorporates caffeine into its GEL 60 Caffeine and GEL Lite 30 Caffeine energy gels , which contain 200mg and 100mg respectively, adapted to the minimum tolerable intake of 3mg per kilogram of body weight per hour. This allows for strategic use during key stages of the competition.

Practical tips for training in the heat

• Train during the cooler hours : early morning or late afternoon.
  
• Wear technical clothing : breathable and light-colored.
  
• Test and train your nutrition before competing.
  
• 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 your performance. With a tailored nutritional strategy focused on smart hydration, proper carbohydrate intake, and proper electrolyte replenishment, you can continue to make progress even in 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 explain it here:

If you want to know how to properly recover after an intense training session or competition, click here:

Literature

1. Baker LB, Jeukendrup A. Optimal composition of fluid-replacement beverages. American Physiological Society. Comprehensive Physiology. 2014; 4(2): 575-562.
2. 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.
3. Urdampilleta A, Martínez-Sanz JM, Álvarez-Herms J. Hydration protocol before, during and after physical activity. Mot Eur J Hum Mov. 2013; 31: 57–76.
4. Palacios N, Franco L, Manonelles P, Manuz-González B, Villegas-García JA. Consensus on sports beverages. Composition and fluid replacement guidelines. Consensus Doc [Internet]. 2008; 25(126): 245–258.