Hydration for Peak Summer Performance
Summer training sessions and intense workouts have one thing in common: you’re going to sweat. And when you sweat, you lose more than just water. You lose essential electrolytes, which can have a major impact on your performance.
But you don’t have to let the summer heat dictate your training. Here's how to stay hydrated when it’s hot outside.
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Hydration is Especially Important in Summer
Your body loses water through sweat every day, but much faster in the summer months. During intense sessions in the heat, you can lose up to 1-2 litres of sweat per hour, depending on the conditions. Even a 1-2% drop in body mass from dehydration reduces endurance and aerobic capacity.1
Fluid loss is bad enough, but sweat isn’t just water. It’s loaded with minerals called electrolytes — among them sodium, potassium and magnesium — which are essential for:
- Regulating fluid balance
- Enabling muscle contractions
- Maintaining nerve function
- Supporting energy metabolism
Failing to replace lost fluids and electrolytes puts you at greater risk of muscle cramps, dizziness, fatigue and heat-related illnesses, so your hydration strategy is of crucial importance.
What Affects Your Hydration Levels?
Several factors influence how much you sweat, and how much you need to rehydrate:
- Workout intensity and duration
- Outdoor temperature and humidity
- Your sweat rate and composition
- Clothing and training gear
- Caffeine or alcohol intake before training
The higher the temperature and effort, the more strategic you need to be with your hydration before, during and after your workout.
Water Alone Isn’t Always Enough
While water is essential, it doesn’t replace electrolytes lost in sweat. Research shows that electrolytes must be replaced to prevent fatigue.2
In fact, drinking only water during prolonged sessions in the heat may dilute your electrolyte levels further, potentially leading to low sodium levels in the blood.
This is where electrolyte hydration comes in — providing your body with exactly what it needs to maintain fluid balance, support performance, and recover faster.
Signs of Dehydration You Shouldn’t Ignore
Whether you're training for performance or general fitness, here are signs your body is already feeling the heat:
- Persistent thirst
- Muscle cramps or weakness
- Reduced endurance or coordination
- Headaches or nausea
- Dark yellow urine
The goal? Don’t wait for these symptoms to appear — build a proactive hydration strategy into your routine.
Hydration Tips for Peak Summer Training
To stay hydrated and perform at your best, try these summer strategies:
Pre-hydrate: Start sessions already hydrated, especially if training early or in the heat Hydrate during: Sip on water plus electrolytes every 15-20 minutes for workouts over an hour Fuel recovery: Rehydrate with added electrolytes after your session to speed up recovery Listen to your body: Thirst, fatigue and cramps are early warning signs Use smart hydration tools: Electrolyte blends, hydration tablets and intra-workout formulas
Myprotein Supplements to Support Hydration
When water isn’t enough, hydration supplements can step in to provide a boost. Each is designed to replace essential electrolytes, support muscle function, and help you stay sharp and strong through every summer session.
THE Electro
Built for athletes who take hydration seriously, THE Electro delivers over 1,000mg of key electrolytes per serving:
- 650mg sodium to aid hydration and fluid balance
- 300mg potassium to support normal muscle function
- 60mg magnesium to maintain electrolyte balance
Hydration that fuels focus, recovery and relentless performance.
THE Electrofuel
This high-intensity, intra-workout drink delivers fast-absorbing energy and hydration where you need it most:
- 30g fast-absorbing carbohydrates (2:1 maltodextrin-to-fructose ratio)
- 300mg sodium to replace minerals lost in sweat
Ideal for long training sessions or endurance races.
THE Electro Effervescent Tablets
Drop one in your water bottle for quick hydration support:
- 500mg sodium per tablet
- Vitamin C to support immune health and reduce fatigue
- Vitamin B12 helps support psychological function
- Zero added sugar
- Vegan friendly and Informed Choice certified
Convenient, effective and perfect for on-the-go training days.
THE Electro Stick Pack
Powerful hydration support in a single-use stick, ideal for summer workouts:
- 650mg sodium, 300mg potassium, and magnesium
- Added vitamins C, E, B2, B6, and A
- Available in Orange and Watermelon
Designed for hydration during high-pressure sessions.
Electrolyte Gummies
Chewable hydration support with a citrus kick:
- 210mg total electrolytes per serving
- 94mg sodium and 56mg magnesium to support muscle function and fight fatigue
- Zesty lemon sherbet flavour
- No water or shaker required
Impact Hydrate
Everyday hydration made easy:
- 600mg electrolytes per serving
- Includes sodium, potassium and magnesium
- Zero added sugar
- 40 servings per tub
A great daily solution to support training and recovery.
THE Energy Gel
Fuel and hydrate with one portable gel:
- 30g carbohydrates in a 2:1 maltodextrin-to-fructose ratio
- Electrolytes, including magnesium to rehydrate
- B vitamins to support energy metabolism and reduce tiredness
Ideal for high-output training or endurance races.
Hydrate
A simple and effective hydration blend, perfect for everyday use:
- Magnesium to support electrolyte balance
- Vitamin C to reduce fatigue
- Vitamin B12 for cognitive function
- Packed with electrolytes
Hydration Kit - HYROX
Take hydration seriously with the HYROX Hydration Kit. Each kit includes:
- THE Electro (30 servings) with 650mg sodium, 300mg potassium, and 60mg magnesium
- MP HYROX Water Bottle for effortless on-the-go hydration
Everything you need to support hydration and performance, summer after summer.
Take Home Message
Don't let dehydration get the better of you. With a little smart planning and the right electrolyte support, you can train harder, recover faster, and stay at the top of your game all summer long.
No matter if you're just starting your fitness journey or pushing your limits, Myprotein's hydration supplements are here to give your body the boost it needs to thrive in the heat.
1. Carlton, A., & Orr, R. M. (2015). The effects of fluid loss on physical performance: A critical review. Journal of Sport and Health Science, 4(4), 357-363. https://doi.org/10.1016/j.jshs.2014.09.004
2. American College of Sports Medicine, Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and science in sports and exercise, 39(2), 377–390. https://doi.org/10.1249/mss.0b013e31802ca597
