07/11/2026
☀️ It is hot out there! Want to get your miles in in the heat? Check out our Summer Hydration Tips for Athletes ☀️
➡️Pre-hydrate, don't just react. Drink 16–20 oz of water 1–2 hours before you head out — don't wait until you're thirsty.
➡️The sweat-sodium rule. For efforts over 60–90 minutes in heat, plain water isn't enough. Add electrolytes (sodium especially) to prevent cramping and that "bonky" or "wall" feeling.
➡️One bottle per hour, minimum. In 85°F+ heat, aim for 20–24 oz per hour — more if you're a heavy sweater or notice salt residue on your skin/clothes.
➡️Sip, don't chug. Small, frequent sips absorb better than gulping it all at once — whether you're refilling at a water fountain or grabbing a bottle off the bike.
➡️Watch for the warning signs. Dizziness, chills despite the heat, or suddenly not sweating = stop immediately and cool down. That's heat illness, not just fatigue.
➡️Freeze one bottle the night before. It'll melt into ice-cold water for the back half of your workout — a small trick, big payoff in July/August.
➡️Post-workout matters too. Rehydrate with electrolytes after, not just plain water — you're replacing what you lost, not diluting it.
➡️Time of day > toughing it out. Early morning or evening efforts beat midday heat — same fitness gains, way less hydration stress.
Stop in the shop for your hydration needs! We've got bottles, Camelbak hydration packs and hip belts, electrolytes, nutrition and more! See you soon! 😎
