An Athlete’s Guide to Exercising in the Heat

Warm weather can bring a distinct set of challenges to the table for us outdoors enthusiasts. It’s extra hard to maintain the fluid level in balance and because of this we may experience extra fatigue and feel more sweaty at all times too.

It is important to consider the effects that the sun and warmer temperatures can have on your body and your performance, and to be sure to get appropriate hydration. The heat index chart, which shows where the combination of heat and humidity becomes dangerous, is a great resource in determining whether it is a good idea to go outside to exercise.

Activities such as running, cycling, MMA, boxing, swimming, hot yoga, etc, are some of the examples of activities that can result in dehydration if not looked at closely, especially during Summer. It’s simple: if you’re not hydrated, your body can’t perform and function at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms. Whether you love or hate training, running, racing or swimming in the sunny heat, making sure you are always properly hydrated and with your electrolytes replenished is a must.


Pro Tip: Start Slow! To ensure you don’t get injured or become ill, it is rec­om­mend­ed that you accli­mate your­self to exer­cis­ing out­side in the heat by slow­ing increas­ing your time being active out­side. Whether you are run­ning or walk­ing out­side, you should slow your pace until your body feels used to the warmer weath­er. Once accli­mat­ed, you can slow­ly increase your speed and the inten­si­ty of your work­out. It can take up to two weeks for your body to adjust to the warmer temperatures.


According to the U.S. Centers For Disease Control and Prevention, symptoms such as heavy sweating, nausea and fast or weak pulses could mean heat exhaustion. If your body temperature is over 103 degrees and you start to feel unconscious, then you could be experiencing a heat stroke.


Listen to your body. If it feels like you’re pushing yourself too far, don’t be afraid to stop. Think about having longer rest periods in between sets / exercises to allow your body the cool down time it needs during these conditions, and make sure you do a proper stretch after your workout to help your body and muscles de-heat slowly.


Making sure you are always replenishing fluid and electrolytes if you are engaged in a physical activity is a must if you are looking to perform at optimum levels.


With so many options for ‘hydration’, it seems that simply saying “stay hydrated” or “drink fluids” doesn’t really cut it anymore. The more people become active and practice sports or physical activities, the more that industry evolves in itself. Sports Nutrition has been on a constant and exponential growth being backed up by science and studies each and everyday now. Some might feel very overwhelmed by the amount of options on the market today in terms of supplements and replenishing drinks.


For intense workouts or long-distance runs, drink fluids with added electrolytes. Bring a bottle with you to the gym, and make sure you drink before, during, and after your workout! Walking around with a water bottle or sports drink bottle has become part of who I am. Staying hydrated not only helps me to stay on top of my physical performance, but also I make sure I am always at my best mentally. Hydra-Guard Sports Drink also helps me to make sure I have my proper amount of Vitamins and essential electrolytes. One bottle has 20% the equivalent Daily Value of Calcium we need alongside with only 5g of REAL Sugar and no artificial anything.


Minnesota Vikings’ Running Back Alexander Mattison emphasizes the importance of sports drinks like Hydra-Guard in his preparation to play at the NFL level. “I believe that staying Properly Hydrated with products such as Hydra-Guard is very important because as an athlete, it becomes part of a healthy lifestyle choice and it helps me to prevent any injuries,” says Alex.

World Championship finalist and American triple jump star Chris Carter also agrees that it is vital that we prepare our bodies in the best way possible before going into a summer workout session. “By consuming Sports Drinks such as Hydra-Guard before, during and after my workouts, I make sure I am ready to take it to the next level and be prepared for my workouts, and everyday lifestyle avoiding cramps and preparing me to perform at the highest level at all times,” says Chris.


Dallas Cowboys’ Wide Receiver Cedrick Wilson is a huge advocate for proper hydration before, during and after his workouts. “The countless reps, the late night workout sessions, the endless sprints, I can’t do any of that if I don’t keep myself properly hydrated,” says Cedrick. He chooses to Hydrate with Hydra-Guard Sports Drink as well.


Hydra-Guard Sports Drink is the best way of replenishing your essential electrolytes after a workout but keeping the calorie count low and consuming only 5g of natural sugars per bottle.

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