As the warmer weather approaches, so does the importance of keeping hydrated. Especially if you’re working out in the gym, taking a group fitness class, or swimming in the pool. At Volair, we care about your well-being, and this summer, we’re helping members train smarter by understanding how hydration can support performance, recovery, and overall health.

Why Hydration Matters More in Summer

In warmer weather, your body loses more water through sweat. Dehydration doesn’t just make you thirsty. It can lead to fatigue, dizziness, poor concentration, and muscle cramps, all of which can seriously impact your training.

The good news? Staying hydrated is simple, and it makes a huge difference.

What Happens to Your Body When You’re Dehydrated

When you’re dehydrated:

• Your body struggles to regulate temperature
• Your muscles tire more quickly
• Your heart has to work harder
• You may feel sluggish, lightheaded, or even nauseous

Signs of dehydration include:

• Dark yellow urine
• Dry mouth
• Headaches
• Dizziness or light-headedness
• Muscle cramps

How Much Water Do You Really Need?

The NHS recommends 6–8 glasses of fluid per day, but when you’re exercising (especially in summer), you’ll need more. Here’s a simple hydration timeline for a 1-hour gym session:

• Before: Drink 500ml of water 1–2 hours before your workout
• During: Sip small amounts every 15–20 minutes (100–150ml)
• After: Rehydrate with 500–750ml of water over the next hour

If you’re attending back-to-back classes, participating in a longer session, or using the sauna, increase your fluid intake accordingly.

Let’s Talk Electrolytes

Electrolytes, like sodium, potassium, and magnesium, are essential minerals that help your body maintain balance. You lose them through sweat, and when they’re not replaced, you might feel fatigued or get muscle cramps.

For intense training, long sessions, or hot environments, replenishing electrolytes lost through sweat can be beneficial. Natural options include:

• Coconut water
• Bananas
• Watermelon
• Electrolyte tablets or low-sugar drinks

Hydration by Workout Type at Volair

Not all workouts have the same effect on your body. Here’s how to approach hydration depending on what you’re doing:

Strength Training

You may not feel as sweaty, but your body still needs hydration to support energy levels and muscle recovery.

Cardio or HIIT

You’ll sweat more, so focus on sipping consistently throughout your session and rehydrating quickly afterwards.

Swimming

You might not notice that you’re sweating, but you’re. Drink before and after your session to avoid fatigue and muscle tightness.

Sauna, Steam Room, or Spa

These facilities promote sweating and detoxification, so it’s crucial to rehydrate afterwards to restore your fluid balance.

Easy Ways to Stay Hydrated at Volair

• Bring a reusable bottle to every session (ask us about Volair bottles!)
• Fill up at water fountains available at all centres
• Try flavouring water or scent flavouring.
• Set reminders on your phone or smartwatch to sip regularly
• Select the right fluids to stay hydrated.
• Listen to your body

Hydration Tips for Kids & Families

Staying hydrated is even more important for children and teens, especially during junior gym, swim lessons, and summer activities.

Help your children stay safe and energised by:

• Encouraging regular water breaks
• Making water fun with colourful bottles or fruit-infused drinks
• Avoiding sugary fizzy drinks as a replacement

Our staff are always happy to help with family-friendly fitness and safety advice.

Final Thoughts: Small Habit, Big Impact

Hydration isn’t just a summer tip—it’s a year-round essential. However, as the weather warms up, it becomes even more crucial to protect your health, optimise your performance, and recover more quickly.

Next time you visit your local Volair centre, make hydration part of your workout plan. And if you’re unsure where to start, ask one of our friendly staff members or personal trainers—we’re here to support you every step of the way.