THE MOST UNDERRATED WEAPON FOR PERFORMANCE – PROPER HYDRATION

During the warmer months, hydration becomes a vital element for both athletic performance and overall well-being. As temperatures rise, the body loses more fluids and electrolytes, which can compromise endurance, focus, and recovery.

For athletes, proper hydration isn’t just a detail — it’s a crucial strategy.

What does effective hydration really mean?

Hydration involves more than just drinking water. During physical activity, especially in the heat, your body needs:

Water, to maintain blood plasma volume
Electrolytes (sodium, potassium, magnesium), to support muscle and nerve function
Carbohydrates, to provide energy and help retain water within cells

Effective hydration is about achieving the right balance between fluids, electrolytes, and glucose. Relying solely on water without minerals may lead to imbalances such as hyponatremia (low blood sodium) or muscle cramps.

Why is hydration so important in summer?

You can lose 1 to 2 liters of sweat per hour during intense activity
Essential electrolytes are rapidly depleted, reducing strength, coordination, and concentration
Just 2% dehydration can lower performance by 10–15%
Without proper hydration, heat exhaustion or heatstroke may occur

How much water do you need?

General recommendation: 30–40ml of water per kg of body weight per day
During exercise: 500–1000ml/hour depending on intensity and temperature
Post-exercise: For every 1kg of body weight lost, drink 1.2–1.5 liters of electrolyte-infused water

Example: A 75 kg athlete training intensely for 90 minutes in summer may need around 2.5–3 liters of water daily, plus an extra 1–1.5 liters during exercise.

Signs of dehydration

Early fatigue, muscle cramps
Dizziness, elevated heart rate, mental fog
Dark-colored urine
Nausea or lack of appetite

Functional hydration: More than just water!

While water is fundamental, it’s not enough during physical effort and heat. For complete hydration, you need:

Sodium – the main mineral lost through sweat
Potassium and magnesium – essential for muscle contraction and recovery
Glucose/carbohydrates – to enhance water absorption and provide steady energy

A simple, effective solution: ISOTONIC by Genius Nutrition®

To support the delicate balance between fluids, electrolytes, and energy, ISOTONIC by Genius Nutrition® offers an effective and convenient solution.
More information about ISOTONIC 600g/30 servings available here.

This advanced formula is specifically designed to ensure optimal hydration, combining essential electrolytes (sodium, potassium, magnesium), fast-absorbing carbohydrates (like crystalline dextrose), and B-complex vitamins with vitamin C.

Thanks to its targeted composition, ISOTONIC helps maintain hydration during exertion, rapidly restores energy, prevents cramps, and reduces muscle fatigue.

It’s ideal for athletes who train hard during summer and need real support for peak performance and fast recovery, all without causing gastric discomfort. Its pleasant taste and lack of artificial colorants or genetically modified ingredients make it a safe and practical choice.

Hydrating foods that help:

Water-rich fruits and vegetables naturally high in electrolytes are great hydration allies:
watermelon, cucumber, orange, kiwi, coconut water, celery, tomatoes, and raw spinach.

These foods not only hydrate but also help restore mineral balance.
Watermelon is especially beneficial, with ~92% water content and rich in potassium, magnesium, and citrulline — an amino acid that supports blood flow and muscle recovery. It’s also packed with antioxidants like lycopene, which help protect the body after intense physical effort.

Tips for athletes:

Hydrate with 500–600ml of electrolyte water 2–3 hours before training
During exercise, sip 150–250ml every 15–20 minutes
After your workout, rehydrate with water, salt, and mineral-rich foods
Weigh yourself before and after training to estimate fluid loss

Best for:

Endurance, strength, or fitness athletes
Active individuals who sweat heavily

Conclusion:
Proper hydration in hot weather is more than just a healthy habit — it’s a cornerstone of performance and recovery.

When water alone isn’t enough and physical effort places higher demands on your body, you need a complete and efficient solution.

ISOTONIC 600g/30serv by Genius Nutrition® is the smart choice for athletes who want to maintain hydration, replenish electrolytes quickly, and avoid drops in performance during training.

Hydrate smarter with ISOTONIC, performance stays high, and recovery is faster and more effective.

Tagged with: