Summer offers the perfect backdrop for outdoor activities and intense training—but with rising temperatures and increased humidity, it’s essential to stay properly hydrated. Whether you’re powering through a Loyalty Fitness 30-minute full-body super-slow strength training session, jogging your local trail, or working out from home with our virtual personal training, hydration is a key factor in both safety and performance.
Why Hydration Matters During Summer Workouts
When you train—especially in the summer—your body loses fluids and electrolytes through sweat. Essential minerals like sodium, potassium, and magnesium are crucial for muscle function, endurance, and mental focus. Without adequate hydration, you risk fatigue, cramps, dizziness, or even heat-related illnesses like heat exhaustion or heatstroke.
At Loyalty Fitness, we emphasize the importance of hydration as part of your overall fitness strategy. Staying hydrated supports your ability to perform at your best and recover efficiently—both core elements of our personal training programs.
Pre-Workout Hydration: Prepare for Performance
Start hydrating before you exercise—don’t wait until you’re already sweating. A general rule of thumb: drink at least half your body weight in ounces of water daily, and more on hot or active days.
Before your workout, aim to drink:
- 17–20 oz of filtered water about 2–3 hours before
- 8 oz about 20–30 minutes before exercise
Want an extra boost? Add a pinch of unrefined sea salt to your water or enjoy a potassium-rich snack like a banana. These small steps enhance hydration and improve energy output during workouts.
Hydration During Exercise: Sip Smart
During workouts, especially in our private strength training studios or while training outdoors, drink 7–10 oz of water every 10–20 minutes. If your workout lasts over an hour or takes place in high heat, opt for a clean electrolyte source like:
- Natural coconut water
- Instant hydration mixes (low sugar)
- Buoy drops or mineral-infused waters
Avoid traditional sports drinks loaded with sugar and artificial additives—they may do more harm than good.
Post-Workout Hydration: Recover and Rebuild
After your workout, your body needs to replenish lost fluids and electrolytes. Aim to drink 125–150% of the fluid lost during exercise (roughly 32–48 oz if you’ve dropped 2 pounds in sweat). Pair your water intake with a healthy mix of protein and carbohydrates to accelerate muscle recovery and restore glycogen levels.
Avoid alcohol post-workout, as it further dehydrates you and delays recovery.
Pro Tips to Stay Hydrated All Summer
Here are practical hydration hacks that we share with our Loyalty Fitness clients to support their performance:
- 💧Always Carry a Reusable Water Bottle – Stainless steel or glass is best.
- 🍋Infuse with Flavor – Add mint, cucumber, or berries for a refreshing twist.
- 🥒Eat Water-Rich Foods – Try watermelon, cucumbers, oranges, and strawberries.
- ⏰Set Reminders – Use a phone app or smart device to track water intake.
- 🌅Train at Cooler Times – Mornings or evenings are ideal—or train in a climate-controlled studio like ours.
- 🚫Limit Sugary Drinks – They contribute to dehydration and energy crashes.
Why Hydration Is a Core Focus at Loyalty Fitness
At Loyalty Fitness, our nationally certified personal trainers tailor every workout with your health and performance in mind—including hydration guidance. We believe that fitness isn’t just about reps and routines—it’s about whole-body wellness.
Whether you’re:
- Training in our private, appointment-only fitness studios
- Working with a coach through our virtual personal training program
- Preparing for a race, hike, or simply staying active this summer…
We’re here to help you stay strong, safe, and hydrated—with customized fitness plans designed to meet your unique goals.
Ready to Train Smarter This Summer?
Hydration is just one part of your fitness journey—but it’s a powerful one. If you’re ready to maximize your results with professional guidance, book a session with one of our expert trainers today.
👉Schedule a Free Consultation
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Stay cool. Stay strong. Stay hydrated—with Loyalty Fitness.