Keep Hydrated This Summer!

Keep Hydrated This Summer!

As the warmer weather approaches, so does the importance of keeping hydrated. Especially if you’re working out in the gym, as part of a group fitness class, or 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 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 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 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 (100–150 ml)
• After: Rehydrate with 500–750 mL of water over the next hour

If you’re having an active day, increase your fluid intake accordingly to match the intensity of your day’s activities.

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 stay hydrated 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 are. 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.

Easy Ways to Stay Hydrated at Volair

• Bring a reusable bottle to every session.
• Fill up at the water fountains available at all clubs.
• Try flavouring water or scent flavouring.
• Set reminders on your phone or smartwatch to remind you to sip regularly.
• Select the right fluids to stay hydrated.
• Listen to your body.

Hydration Tips for Kids & Families

Staying hydrated is just as important for children and teens, especially during Gym X sessions, swim lessons, and summer activities.

Here is how you can keep the family happy and hydrated.

• Encouraging regular water breaks
• Making water fun with colourful bottles or fruit-infused drinks
• Avoiding sugary fizzy drinks as a replacement
• Educating on the benefits of hydration.

Next time you visit your local Volair club, make hydration part of your workout plan. If you’re unsure where to start, please ask one of our team members; we’re here to support you every step of the way.

Start your journey—find your nearest Volair Clubs and start today!

If you enjoyed this blog, check out another one we think you’ll like, ‘The Rest Revolution’. Click here to read more.