Whether you’re hitting the gym for a training session, getting your cardio in or completing a Reformer Pilates class, your body’s cooling system works overtime in high temperatures. That’s why proper hydration isn’t just important — it’s essential.
Let’s look at why water matters so much, especially when it’s hot outside, and how to help your body working well to keep you safe and strong.
💧 Why Hydration Matters
Your body is made up of 50-70% water, and nearly every system depends on it. From protecting and lubricating your tissues, to dissolving and transporting substances around the body, to regulating your body temperature; water is vital for performance and recovery.
When you exercise — especially during a heatwave — you lose water through sweat, a key bodily method to remove heat. This natural cooling mechanism helps lower your core temperature, but it comes at a cost: fluid and electrolyte loss.
Without proper hydration, your body has a harder time:
• Cooling itself (leading to heat exhaustion or even heat stroke)
• Delivering nutrients and oxygen to your muscles
• Clearing out waste products like lactic acid
• Maintaining blood pressure and heart rate
🧠 The Science of Sweat and Heat
Your body’s hypothalamus (a part of the brain that regulates temperature) triggers sweating when your core temperature rises. Sweat glands — especially the eccrine glands found throughout your body — release a mixture of water, sodium, potassium, and other electrolytes.
As sweat evaporates, it cools the skin. But here’s the key: if you’re not replacing lost fluids, the system falters. Blood volume decreases, your heart works harder, and muscles get less oxygen.
This can lead to symptoms like:
• Thirst
• Dry mouth, lips and eyes
• Dizziness or lightheadedness
• Feelings of lethargy or tiredness
• Decrease in cognitive function (concentration, short and long term memory, motor coordination, reaction time)
• Headaches
• Decreased performance and endurance
🔬 What Dehydration Does to Your Muscles
Muscle mass is 73% water, so even slight dehydration affects their function. Scientific studies show that losing just 2% of your body weight in fluids (slight dehydration) can affect physical performance by 20%. The important thing to know here is that at 2% dehydration, you won’t feel thirsty!
✅ Practical guidelines for Smart Hydration
• Choose wisely: Drinks that are high on the Beverage Hydration Index will keep you hydrated for longer
• Carry a bottle at all times: Keeping it close will serve as a reminder
• Consider palatable drinks: if water isn’t your preference, choose something els
• Start hydrated: Begin exercise hydrated, don’t wait until your thirst strikes you mid-set.
• Check your urine: The clearer the better! Dark yellow = time to drink more.
• Avoid alcohol and excessive caffeine: These increase fluid loss.
• Eat your fluids: Fruits like watermelon, cucumber, and oranges have high water content.
