Beat the Heat: 10 Quick Hydration & Cooling Tips
Training or racing in summer heat is brutal — but it doesn’t have to break you. Hydration is just one piece. You also need electrolytes and cooling strategies to keep your body performing (and safe). Here’s the quick-hit guide:
- Know Your Sweat Rate. Find out exactly how much fluid you lose. Here’s how. Once you know the number, you know what to replace.
- Don’t Skimp on Sodium. Sports drinks are your friend in high heat. Some athletes lose over 2000 mg sodium per liter of sweat. Too little sodium = cramps, fatigue, or worse (hyponatremia).
- Drink to Thirst. Simple but effective. Just don’t start workouts already dehydrated. Hydrate steadily throughout the day.
- Cooling is Priority #1. Even if you’re hydrated, a rising core temp will shut you down. Heat index matters — once air temp > skin temp, your body starts absorbing heat. That’s dangerous territory.
- Replace All Electrolytes. Sodium matters, but so do potassium, magnesium, and calcium. Use a complete source or eat balanced meals before training.
- Ice Hacks. Freeze half your bottles, then top them off. Try ice socks in your jersey or a pre-race cooling vest. Colder fluids absorb faster and help lower core temp.
- Nose Breathing. When you can, breathe through your nose. It slows fluid loss compared to mouth breathing. (Thanks ENT-doc athlete for this one.)
- Acclimate. Give yourself 2 weeks of training in the heat. Your body will adapt — but expect to sweat more and need more electrolytes.
- Listen to Your Body. Cramps, dizziness, chills, prickly skin, or no sweat? Shut it down. Severe cramps that don’t release = day over.
- If It’s Too Late… Heat exhaustion, dehydration, or hyponatremia hit fast. Best move: get medical help ASAP. If that’s not an option: move to shade, sit, use cool (not freezing) packs on inner thighs/neck, and use a strong electrolyte mix. But don’t keep pounding plain water — that makes it worse.
Bottom line: Hydration + electrolytes + cooling = performance and safety in the heat. Dial in your personal strategy now so the summer doesn’t take you out.
Need help customizing your hydration plan? Contact the BPC coaches and we’ll get you set up.