How to stay hydrated in a heat wave

Wherever you are in the world, chances are you’ve recently been affected by the soaring temperatures that are sweeping across the globe. 

Unfortunately, these heat waves aren’t just a one-off for the summer - they’re a symptom of the ongoing climate crisis, which will continue to increase temperatures year on year. While sunbathing on a hot sunny day may seem like an ideal way to spend your weekend, the levels of extreme heat we’re experiencing globally can also pose risks to your health.

One of the main risks associated with high temperatures is dehydration. Symptoms of dehydration to look out for include dark coloured urine, feeling dizzy or lightheaded, and having a dry mouth, lips and/or eyes. 

Dehydration is caused by not drinking enough fluid, or by losing more fluid than you take in through sweat, tears or urine. While sweating is useful in that it helps cool you down, sweat is not just water: it also contains electrolytes, primarily sodium, potassium and chloride. If you’re active during the heat of the day and are sweating heavily, you could be losing significant amounts of sodium, increasing your risk of dehydration. 

What are electrolytes?

Electrolytes are minerals in your blood and bodily fluids that support a number of functions. Your nerve cells use sodium and potassium electrolyte to transmit signals throughout your nervous system, and to communicate with your muscles. Electrolytes also regulate your blood pressure, supporting the circulation of oxygen-rich blood throughout your body. (Tremblay, 2018) 

You can prevent electrolyte loss by replenishing the fluid and electrolytes you lose throughout the day. Off-the-shelf sports drinks may contain essential electrolytes, but they also contain a lot of added sugar and processed, artificial ingredients. Coconut water has grown in popularity as a natural source of potassium, magnesium, calcium and sodium - however, if you are partaking in long or intense physical activity, you’ll want to be sure you’re definitely getting enough of each mineral, and in the right ratios. 

If you’re planning on continuing your exercise regime through the heat of the summer, investing in a supplement that contains all the electrolytes you need to stay hydrated will not only help you recover faster, but it will also ensure you’re staying safe in the summer heat. Our SUSTAIN: EAA and electrolyte complex contains an electrolyte blend including calcium, magnesium and Himalayan salt minerals to replenish lost electrolytes, as well as a functional dose of freeze dried coconut water for instant hydration.

You’re also far more likely to drink enough if you’re actually enjoying the taste of the drink, especially if you’re someone who forgets to drink water. Our intra-workout drink SUSTAIN comes in two delicious flavours: Orange & Baobab and Mixed Berry, both of which are as refreshing as it gets on a hot summer’s day!

Stay safe and hydrated out there!


Tremblay, Sylvie, ‘The Loss of Electrolytes on a Hot Day’, SFGate, 2018.