Heatwave: How to Stay Hydrated and Train Better

heat wave, or heatwave, is a period of excessively hot weather, which may be accompanied by high humidity, especially in oceanic climate countries.

How to stay hydrated and train better during a heatwave?

We are right in the middle of the heatwave and exercise, especially outdoor, requires extreme attention to hydration. Let’s find out how to cope with the heat, avoid dehydration and training safely.


First of all, listen to your body.

If you feel fatigued body and mind, it’s not because you need more energy or sugars: you simply need to replenish lost water levels. Here’s how to do it.


Increase the amount of water and mineral salts

Our physical thirst is not a very reliable indicator of how dehydrated we are so you should try to drink plenty before you feel parched.

By increasing the daily amount of water you drink, you satisfy the needs of our body .

It is indeed the key to:

  • restore water losses
  • better training , avoiding fatigue
  • improve recovery


Fast absorption matters

Let’s get technical, just a little bit. For better hydration, fluid must go quickly through the stomach all the way to the intestine, where it is absorbed. The time it takes to go through the stomach obviously depends on several factors, and one of these is the volume of what you drink. It indeed can stretch the stomach lining and go quicker to the intestine; for this reason, it is important to always keep a certain volume of fluid in the stomach, drinking about 150-200mL of water at regularly throughout the day.


Eat fresh and smart

Eat loads of fresh foods rich in water like fruit, vegetables and legumes. They should never be missing in our dishes, especially during the hot season.

These foods contribute to water intake and they are also rich in mineral salts, such as sodium, magnesium and potassium, which we lose sweating.


Enjoy delicious drinks

Increase the intake of fresh foods, take advantage of their rehydrating power and also enjoy delicious refreshing drinks! There’s nothing more refreshing than sipping smoothies or juices based on fruits and vegetables. They are not only delicious and healthy, they also replenish fluid and salts losses and provide energy for your muscles.

And for better muscular adaptation to your summer trainings, boost your drink with protein by simply adding soy milk, soy yogurt or vegan protein.


Ready to drink recipes

Try these addictive recipes and refresh yourself!

Green recipe: apple, celery, cucumber and spinach with lemon juice and ginger (use water as a base).

Mostly hydrating and refreshing action, it does not contain protein or fat.


Energy recipe: banana, avocado, cocoa and soy milk.

Rich in sugars, proteins, unsaturated fatty acids and potassium, it is ideal to recover after intense workouts



Author: PhD Francesca Deriu, Nutritionist

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