Summer is the perfect season for outdoor physical activity, but it is also the time when our bodies are most at risk of dehydration.
Whether you're a runner, a cyclist, or simply enjoy training in the sun, hydration is crucial for performance and, above all, for your health. In this article, we'll explore why it's so important to stay properly hydrated when exercising in the summer and what steps to take to do so effectively.
Why hydration is crucial when exercising in summer
During exercise, our bodies lose fluids through sweat to regulate body temperature. In summer, due to high temperatures and humidity, these losses increase significantly. Even mild dehydration can lead to:
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Decreased energy and stamina
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Muscle cramps
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Difficulty concentrating
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Risk of heat stroke
Maintaining good hydration helps the body regulate its temperature, improves performance, and reduces the risk of injury or illness.
It's not enough to drink "after": hydration is a continuous process
A common mistake is to only drink after working out. In reality, hydration should begin before , continue during , and conclude after physical activity.
Here's a simple guide:
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Before sports: drink 300-500 ml of water approximately 1-2 hours before
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During activity: Take small sips every 15-20 minutes, even if you are not thirsty.
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After training: replenish lost fluids with water and mineral salts
Hydration isn't just water: pay attention to mineral salts
When you sweat, you also lose sodium, potassium, and magnesium. Therefore, during prolonged or very intense activity, it's advisable to combine water with isotonic drinks or mineral supplements, especially on hot days.
Practical tips for staying well hydrated in summer while exercising
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Train during the cooler hours (early morning or evening)
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Always carry a water bottle or thermal bottle with you
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Wear breathable, lightweight clothing
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Listen to your body's signals: if you're thirsty, you're already dehydrated.
The perfect summer companion: the SPORT BOTTLE by SPORTLAB Milano
For those who practice outdoor sports, having a comfortable, practical and durable water bottle is essential.
The SPORT BOTTLE by SPORTLAB Milano is designed for athletes and sportspeople of all levels:
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1L format , perfect for training and medium-long outings
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Durable and lightweight BPA-free plastic
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Push-pull cap for one-handed drinking, even on the go
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Essential design , in line with the SPORTLAB style
👉 Available now on our website www.sportlabmilano.com – perfect for your summer workouts!
Conclusion
Staying hydrated in summer isn't an option, it's a necessity. Learn to listen to your body, prevent dehydration, and adopt simple habits that really make a difference. And if you want to always have a reliable ally with you, the SPORTLAB SPORT BOTTLE is the perfect companion for every challenge.