💧Stay Cool & Strong: The Power of Hydration in Summer 💪☀️

Summer is here—and that means longer days, more sweat, and a greater risk of dehydration, especially during workouts. Whether you're crushing kettlebell classes, sweating it out in outdoor bootcamps, or simply enjoying the sunshine, staying properly hydrated is essential for performance, recovery, and overall health.

Why Hydration Matters More in Summer

When temperatures rise, your body works overtime to stay cool—mainly by sweating. That sweat loss, if not replenished, can lead to fatigue, headaches, muscle cramps, dizziness, and even heat exhaustion. For active women, especially those training in high-intensity or outdoor environments, hydration isn't just about quenching thirst—it’s about fueling your body for optimal results.

Signs You May Be Dehydrated

• Feeling tired or lightheaded

• Dry mouth or cracked lips

• Dark yellow urine

• Muscle cramps

• Rapid heartbeat

  
  

Even mild dehydration can decrease your strength, endurance, and cognitive focus.

Tips to Stay Hydrated All Summer

✅ Drink consistently – Don’t wait until you’re thirsty. Sip water throughout the day.

✅ Hydrate before workouts – Aim for 16–20 oz of water 2–3 hours before you exercise.

✅ Replenish during and after – For workouts longer than 45 minutes, sip water or an electrolyte drink.

✅ Eat hydrating foods – Watermelon, cucumbers, oranges, and strawberries are all over 90% water!

✅ Avoid too much caffeine or alcohol – Both can dehydrate you faster in the heat.

✅ Carry a water bottle – Keep it with you as a visual reminder to drink.

What About Electrolytes?

When we sweat, we lose not just water but electrolytes like sodium, potassium, and magnesium. Consider an electrolyte drink; we love our Advocare Rehydrate Sticks. You can easily take them with you and dump them into your water bottle. You can pick some up in Studio or DM for a link to purchase. You could also add a pinch of sea salt and a splash of lemon to your water for a simple DIY option.

Studio 30 Tip 💙

Bring a full water bottle to every class—especially outdoor bootcamps and HIIT sessions. We recommend adding ice and a squeeze of citrus to keep it refreshing and energizing!

The Importance of Staying Hydrated

Hydration is key to maintaining your performance levels. When you are well-hydrated, your body can function optimally. This means better endurance, improved strength, and enhanced recovery after workouts.

Hydration and Performance

Proper hydration can significantly impact your workout performance. When your body is hydrated, it can regulate temperature more effectively. This is crucial during intense workouts, especially in the summer heat.

Hydration and Recovery

After a workout, your body needs to recover. Hydration plays a vital role in this process. Drinking enough water helps to flush out toxins and aids in muscle recovery. It also helps prevent soreness and fatigue.

Hydration and Your Skin

Staying hydrated isn't just about performance and recovery; it also affects your skin. Proper hydration can give your skin a healthy glow. It helps to maintain elasticity and can reduce the appearance of fine lines.

Hydration = performance + recovery + glow.

So drink up, ladies—and let’s stay strong, sweaty, and safe this summer! 💦🔥