What to drink to stay in shape during summer – a guide for training in the heat

Sunny weather and high temperatures are the perfect motivation to train outdoors. But they can also increase the risk of dehydration, as the body sweats significantly more – especially during intense workouts. So, how can you avoid the negative side effects of training in the heat? Hydration is key! Here's how to do it right – and which products can help.

Which drinks hydrate best during summer?

Replenishing fluids during hot weather affects not just your comfort, but also the effectiveness of your workout. Losing too much water will lead to quicker fatigue and may negatively impact your muscle condition and overall performance. To stay properly hydrated in summer, reach for the following:

• Water – the most basic and obvious choice, whether you're weight training, running, or cycling.
• Electrolyte drinks – many people claim that electrolytes hydrate better than water alone. Why? Mainly because they help fluids absorb more efficiently at the cellular level. This ensures more effective hydration, helps maintain fluid balance, and supports energy metabolism. Electrolyte drinks designed for runners and strength trainers typically include potassium and magnesium.
• OSHEE DROP IN hydroconcentrates – these drinks, enriched with electrolytes and vitamins, support hydration while also replenishing important nutrients. You can prepare them yourself by simply mixing the concentrate with still or sparkling water (e.g. from a soda maker). One bottle makes up to 10 litres of your chosen drink, making them a great summer option when the risk of dehydration is especially high.

What to avoid in summer – don’t drink these on training days

You now know what to drink during hot weather, but to boost your training performance, it’s just as important to know what to avoid.

Top of the list: drinks with high sugar content. While they might give you a short burst of energy, the effect is fleeting and often followed by a crash – which won’t help your workout routine. Additionally, sugary drinks can cause digestive discomfort during intense exercise.

Avoid alcohol on training days, even in small amounts. And immediately after training, skip the coffee and strong tea. This is a time for recovery, so stick to water and electrolyte drinks.

How to hydrate in summer – tips for active people

Choosing the right drinks is only half the battle. The other half comes down to how and when you drink – and your everyday hydration habits. Mistakes are easy to make, so here are some important hydration rules to follow before, during and after summer workouts (and all year round):

• Sip, don’t gulp. Even if you’re really thirsty, avoid drinking large amounts in one go. You might quench your thirst, but you could also feel bloated or sluggish – not ideal in the middle of a workout. Small, steady sips are best.

• Drink regularly. It’s better to drink little and often – for example, every 20 minutes – though this can vary depending on individual needs. OSHEE DROP IN hydroconcentrates are ideal here, as they let you make up to 40 servings (glasses) of your chosen drink. You can easily fill up one or more sports bottles and keep them handy.

• Adjust your fluid intake. The standard "2 litres of water a day" often isn’t enough during summer, especially when exercising. Increase your intake as needed and listen to your body. A strong feeling of thirst is usually a sign that dehydration has already begun – so try not to wait that long. Remember to drink not only during training, but also before and after.

• Don’t forget about food. What you eat throughout the day affects hydration too. Great options include high-water fruits and veg like watermelon, oranges and cucumbers. Go for light, easily digestible meals – especially on training days – rich in protein and fibre, and avoid greasy food.

Hydrating in the summer heat might seem more difficult than usual – but there are plenty of ways to manage it. Build a training plan, develop healthy nutritional habits, and choose products that support functional hydration. OSHEE DROP IN hydroconcentrates are a great example – they let you easily prepare your own vitamin and electrolyte drinks.