Don’t let dehydration derail your fitness goals!
The blazing sun, high humidity, and soaring temperatures - summer in India is no joke! As soon as you step outside, you become completely drenched in sweat within minutes. If you’re someone who doesn’t compromise with your daily jog, gym session, or Zumba class, good on you! But wait — are you hydrating yourself properly?
Even dedicated fitness lovers can unknowingly make hydration mistakes in summer that impact performance, recovery, and even safety. Let’s understand the major hydration blunders and how you can avoid them.
Mistake: “I’ll drink when I feel thirsty.”
Reality Check: By the time you feel thirsty, your body is already dehydrated. Water loss through sweat in summer is rapid and constant.
Quick Fix: Sip water throughout the day, especially 30 minutes before your workout. Always keep a bottle handy, and don’t wait for thirst cues. Don't forget to consume lots of infused water.
Mistake: Relying on drinking plain water only.
Reality Check: Sweating causes you to lose essential minerals like sodium, potassium, and magnesium along with water. Replacing only water will ultimately dilute electrolyte balance inside the body, leading to cramps or evening fatigue.
Quick Fix: After a sweaty workout session, drink coconut water, ORS drinks, or make a DIY electrolyte drink with lemon, salt, and a touch of sugar. You can also prepare infused water with summer fruits.
Mistake: Consuming a lot of water before and during your workout.
Reality Check: Overhydration may lead to hyponatremia, which is a dangerously low sodium level in your blood. The most common symptoms are nausea, headaches, and confusion.
Quick Fix: Listen to your body and target to consume about 150–250 ml of water every 15–20 minutes during intense workouts.
Mistake: Following the same generic workout hydration plans may fail in different states of India.
Reality Check: Indian summers are harsh and humid while our sweat rates vary too. Hydration needs are totally different for someone working out in Delhi heat compared to someone in Bangalore.
Quick Fix: Based on your location, humidity, workout pattern, and sweat rate, choose your t-shirt and up your fluid game.
Mistake: Drinking only during the workout.
Reality Check: Pre-work out hydration prepares your body muscles while post-hydration helps in faster recovery to reduce soreness.
Quick Fix:
Pre-workout: Consume 400–500 ml water 1–2 hours before.
Post-workout: Consume 500–700 ml along with electrolytes if required.
Eat water-rich fruits like watermelon, oranges, and cucumbers.
Skip caffeinated or carbonated drinks just before workouts.
Invest in a smart water bottle or set reminders on your smartphone.
Wear breathable, sweat-wicking clothes during workouts.
This summer, never allow these mistakes to cost you your energy or health. With a few strategic tweaks, your workouts can be both refreshing and rewarding.
So, are you ready to sweat smart and hydrate like a pro?
