Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Summer hydration for athletes

10 Jun 2025 · 1 min

Watch on YouTube

0:41

In this short instructional video, the speaker outlines a summer hydration protocol aimed at athletes training in hot conditions. He first warns that dehydration can cut performance by up to 20%, potentially affecting competition outcomes and scholarship opportunities. He then explains the logical link between higher temperatures or longer training sessions, increased sweating, and the need for more fluids and electrolytes. The core daily guideline is to consume fluid equal to half of one’s body weight in ounces, add an extra 16–32 ounces of fluid for each hour of workout, and take 1–2 electrolyte packets around training time. The speaker encourages viewers to capture the snapshot for future reference.

Chapters

Here's a summer hydration protocol for athletes. Dehydration can decrease your performance by up to 20%. That can be the difference between winning and losing, getting a scholarship or not getting a scholarship, guys. For my summer hydration protocol is when temperature goes up, so if you're training outside and the temperature is hot, or if duration of your training goes up, that means the amount you're sweating is probably going up, which means whenever your sweat goes up, your fluids need to go up, and when fluids go up, electrolytes also need to go up. This is an easy snapshot of what you need to be doing every single day. Half of your body weight in ounces, plus 16 to 32 ounces per hour of workout of fluids, plus 1 to 2 electrolyte packets around training time. Take a screenshot of this and use it at your next training or practice.