Tips for Athletes Competing in the Hot Summer Temps: How to Stay Safe and Perform Your Best

Dehydration is a performance killer —even a 2% loss in body weight from fluid loss can impair athletic output and cognitive function. In hot weather, athletes sweat more, which means they lose not just water but essential electrolytes like sodium, potassium, magnesium, and zinc.

What to do:

• Begin hydrating 2–3 hours before your activity.

• Drink 8–10 oz. of water or an electrolyte drink every 15–20 minutes during exercise.

• Replenish lost fluids and electrolytes immediately post-exercise.

Pro Tip: Choose a clean, low-osmolarity electrolyte formula that allows for rapid absorption without GI distress. Look for ingredients like organic cane sugar, magnesium, and vitamin C for added immune support.

Water alone won’t cut it in extreme heat. When you sweat, you lose electrolytes , which are critical for muscle function, nerve signaling, and hydration balance. Without replacing them, you risk muscle cramps, dizziness, nausea , and poor recovery.

Ideal electrolyte sources:

• Sports hydration mixes with sodium, potassium, and magnesium

• Coconut water

• Salted fruit or lightly salted meals

• NSF Certified for Sport products (to ensure quality and clean ingredients)

Your body works harder in the heat, so recovery becomes even more important. Inadequate rest can lead to poor performance, higher risk of injury, and even heat exhaustion.

Recovery essentials:

• Cool down post-activity with stretching and light movement

• Prioritize 7–9 hours of quality sleep each night

• Include rest days in your weekly training plan

• Utilize cool showers or contrast bathing to lower body temperature and reduce inflammation

When muscles are tight and dehydrated, you're more prone to injury. Daily stretching and mobility work not only improve flexibility and range of motion, but also help flush out toxins and improve blood flow—crucial for hot-weather recovery.

Key areas to focus:

• Hamstrings and quads

• Calves and hips

• Shoulders and upper back (especially for throwing athletes)

Tip: Stretch after a warm-up or post-workout when your muscles are already warm for best results.

Acclimating to the heat takes time. If you’re just starting to train outdoors in summer weather, gradually increase intensity and duration. Sudden overexertion can lead to heat exhaustion or heat stroke.

Training tips:

• Avoid the peak sun hours (usually 12–4pm)

• Wear lightweight, breathable clothing

• Use cool towels or misting bottles between sessions

• Know the warning signs of heat illness: confusion, weakness, clammy skin, rapid pulse

Athletes need quality fuel—especially in the heat. Whole foods support energy, recovery, and hydration.

Top summer-friendly performance foods:

• Bananas & oranges (loaded with potassium & hydration)

• Lean protein for muscle repair (chicken, eggs, protein + collagen shakes)

• Healthy fats (avocados, nuts)

• Water-rich fruits and veggies (watermelon, cucumber, berries)

Bonus: Keep a small cooler with you packed with protein snacks and electrolyte drinks for on-the-go refueling.

Every athlete’s heat tolerance is different. Don’t ignore signs your body is overheating— headache, dizziness, nausea, cramps , or rapid heart rate are all red flags.

If you notice any of these symptoms:

• Stop activity immediately

• Move to a shaded or air-conditioned area

• Hydrate with an electrolyte-rich drink

• Cool down your body with a cold towel, ice pack, or cold bath

Hot summer training and competition can be brutal, but with the right strategies in place, athletes can thrive. Hydration, electrolyte balance, proper rest, smart fueling, and heat awareness are non-negotiables if you want to stay safe and perform your best.

Invest in your health and performance by preparing your body before the heat hits. Your summer success starts with what you put in your body—and how well you care for it during recovery.

Need clean, trusted hydration that’s athlete-approved?
Try CorVive Hydrate —formulated with organic cane sugar, magnesium, potassium, and vitamin C. NSF Certified for Sport and trusted by pros, parents, and teams across the country.