# Stay Hydrated This Summer: What Athletes Miss
When the temperature in Bernardsville climbs into the 80s and 90s, we start seeing a predictable pattern in our clinic: athletes who've ramped up their outdoor training but haven't adjusted their hydration strategy. They're fatigued, cramping, or worse—experiencing early signs of heat-related illness that could have been prevented.
Here's what we've learned from working with local runners, soccer players, cyclists, and weekend warriors over the years: proper hydration isn't just about chugging water before you head out the door. It's a system that starts the day before and continues long after you finish.
The Timing Problem Most Athletes Get Wrong
One of the biggest mistakes we see is athletes trying to "catch up" on fluids during or immediately before activity. If you're already thirsty when you start your workout, you're already behind.
Our recommendation? Start hydrating 24 hours before intense heat exposure. A Bernardsville cyclist prepping for a Saturday morning ride should be mindful of fluid intake all Friday. This isn't about chugging a gallon at midnight—it's about consistent, moderate intake throughout the day.
Then, 2–3 hours before exercise, drink about 16–20 ounces of fluid. About 20 minutes before you start, have another 8–10 ounces. This "pre-loading" means your body isn't scrambling to absorb water while your muscles are demanding blood flow.
During activity lasting longer than 60 minutes, aim for 6–8 ounces every 15–20 minutes. Yes, it feels frequent. But sipping regularly beats guzzling and dealing with the stomach discomfort that comes with it.
It's Not Just Water—And That Matters
We had a high school cross-country runner come in mid-August complaining of weakness and persistent headaches despite "drinking tons of water." She'd been hydrating—just not wisely.
Pure water, especially in large volumes during hot-weather exercise, can dilute your blood sodium levels, a condition called hyponatremia. It's rare, but it's real. More commonly, water alone doesn't replace the electrolytes (sodium, potassium, magnesium) you lose through sweat.
For activities under 60 minutes, water is usually fine. Beyond that—especially in heat—you need electrolytes. A sports drink with 6–8% carbohydrates and sodium (about 300–600 mg per liter) gives your body fuel, helps with fluid absorption, and replaces what you're sweating away.
Not a fan of commercial sports drinks? Our team has worked with athletes who've found success with:
- Coconut water mixed with a pinch of sea salt
- Homemade electrolyte mix: water, a pinch of salt, honey or maple syrup, and lemon juice
- Whole foods: bananas and pretzels paired with water (ideal for longer endurance events)
The key is testing these during training, not on race day or during important competition. Your stomach's response to fueling is individual.
What Happens After—The Recovery Window
Hydration doesn't end when you finish your workout. In fact, that's when many athletes make the mistake of stopping too soon.
After exercise, especially in summer heat, continue drinking. Aim for about 16–24 ounces of fluid for every pound of body weight you lost (yes, this means weighing yourself before and after if you're serious about optimization). Spread this over the next 4–6 hours.
Include sodium in your post-workout nutrition—a little salt in your meal or snack actually helps you retain fluids better than water alone. This is why chocolate milk, salted pretzels with fruit, or a regular meal works better for recovery hydration than plain water.
Desk workers and office-based professionals in our area often miss this: even if you're not doing hard exercise, summer heat affects your baseline hydration needs. Air conditioning can trick you into forgetting to drink. We recommend our office-based patients keep a marked water bottle at their desk and refill it at least twice during the workday.
Signs You're Not Hydrated Enough
Thirst is a late indicator. Before you feel thirsty, watch for:
- Urine that's dark yellow (it should be pale)
- Persistent fatigue or heaviness in your limbs
- Difficulty concentrating
- Muscle cramps (especially in legs)
- Dizziness or lightheadedness
If you notice these during summer training, stop, find shade, and drink slowly.
What Our Team Recommends
Every athlete's needs are different. Sweat rate, body size, intensity, humidity, and fitness level all play a role. If you're training seriously this summer—whether you're training for a 5K or just trying to stay active with family hikes—it's worth having a conversation with us about a hydration plan tailored to you.
At Advanced Health & Physical Therapy Solutions in Bernardsville, we work with athletes through the entire season. We can assess your training load, discuss your hydration strategy, and help you prevent the heat-related issues that pull people off the field or trail.
This summer, don't let dehydration slow you down. Small adjustments now make a real difference by August.