Hydration in Hot Weather: Why Electrolytes, Smart Training & Recovery Matter

Hydration in Hot Weather: Why Electrolytes, Smart Training & Recovery Matter

With the recent heatwaves sweeping through the UK, it’s more important than ever to have your hydration game dialled in. We’re not just talking about sipping a bit more water here and there — we mean proper, body-supporting hydration that helps you feel good, move better, and recover well.

Whether you’re navigating the ups and downs of menopause, hitting the weights, running around after the kids (or all three!), staying hydrated in hot weather isn’t just about avoiding thirst. It’s about giving your body the tools it needs to perform and cope — especially when it’s under extra stress from heat, hormones, and hard work.

Hydration isn’t just about water

While water is a non-negotiable, real hydration also means replacing the electrolytes your body loses through sweat — like sodium, potassium, magnesium, and calcium. These little minerals play a huge role in how your muscles contract, how your nerves function, and how energised (or not) you feel.

When you’re sweating more — whether it’s during a gym session or just from walking in the heat — you lose more electrolytes. If you’re not replenishing them, it can leave you feeling foggy, fatigued, crampy, or just “off.”

Simple ways to hydrate smarter:

• Drink to thirst, but don’t wait until you’re gasping.

• Add a pinch of sea salt to your water or try a sugar-free electrolyte tablet.

• Eat hydrating foods like watermelon, cucumber, berries, and leafy greens.

• Cut back on dehydrators like caffeine and alcohol on hotter days.

If you’re going through peri- or post-menopause, you may already notice your body struggles more with temperature regulation. That makes proper hydration even more important — both for your performance and for managing symptoms like fatigue and hot flushes.

Training in the heat? Here’s how to adapt

The warmer weather can be a real energy zapper. That doesn’t mean skipping your workouts — it just means being smart about how you train.

We often remind our clients that summer sessions should be about working with your body, not against it. If you’re feeling more tired or sluggish, that’s not laziness — it’s your body trying to manage more than usual.

Try these simple tweaks:

• Train earlier or later in the day when it’s cooler

• Lower the weights, increase the reps – volume over intensity

• Shorten your sessions to reduce fatigue

• Manage expectations – this isn’t PB-chasing season

Training should feel empowering, not punishing — especially when you’re already juggling hormonal changes and heat-induced tiredness.

Final word? Hydration is your silent MVP

We know it’s not always the most exciting part of your wellness routine, but staying well-hydrated — and replacing electrolytes — is one of the easiest and most effective ways to support your body in the heat. Think of it as the foundation your training, recovery, and overall wellbeing sits on.

If you’re feeling unsure about how to adapt your training or nutrition plan through the hotter months, or you just want to check in on what your body needs right now — we’re here to help.

➡️ Check out our services for tailored support from experts who understand where you’re at and what your body needs.