Exercise should be a year-round habit. A combination of resistance, cardiovascular, balance, and flexibility training supports overall health and longevity.

Many of us are thrilled to move our workouts outdoors. However, as outdoor temperatures rise, your body must work harder to keep cool. That means usual nutrition and hydration routines may need a seasonal adjustment.

Regardless of your outdoor exercise, the right nutrition and hydration strategies can help you maintain energy, prevent fatigue, and stay safe in the heat. Proactive planning around nutrient and fluid management can make exercise more comfortable and more impactful throughout the summer.

Start with Hydration – Drink Before You Feel Thirsty

Hydration is the foundation of performance, and it becomes even more critical in the summer. When you sweat, you lose not only water but also electrolytes like sodium and potassium. Waiting until you feel thirsty means you’re already behind. Your goal should be to stay well-hydrated throughout the day. Consider having 16–20 ounces about 1–2 hours before exercise. During activity, aim for 5–10 ounces every 15–20 minutes, especially if you’re sweating heavily or exercising for longer than 45–60 minutes.

For low to moderate–intensity workouts, plain water is the beverage of choice. If you’re exercising longer than an hour, working at higher intensity, or in hot and humid conditions where you’re sweating heavily, a beverage with electrolytes, particularly sodium, can help replace what’s lost through sweat and better maintain fluid balance.

Fuel Up with the Right Pre-Workout Nutrition

Think of your pre-workout meal as your body’s fuel tank. Eating too little, or the wrong types of foods, can lead to sluggishness, early fatigue or nausea. Experts at the American College of Sports Medicine (ACSM) recommend eating a balanced snack or light meal about 1–3 hours before exercise. It should include:

  • Carbohydrates for quick energy (fruit, oatmeal, whole grain toast)
  • Small servings of healthy protein to support muscle function (yogurt, eggs, peanut butter)

For example, a banana with peanut butter, Greek yogurt with berries, or a slice of whole grain toast with eggs can provide a steady source of energy without weighing you down. If you need something closer to exercise time, try some fruit (apple or banana).

Stay Fueled During Longer Workouts

For shorter or moderate workouts, water is usually sufficient, but as duration, intensity, and sweat loss increase, electrolyte intake becomes more important—and should be adjusted based on the individual.

If your workout lasts longer than 60–90 minutes, especially in the heat, your body may benefit from additional fuel during exercise.  The food or beverage should contain carbohydrates (sugar), water, and for longer or more intense efforts, electrolyte replacement. The ACSM recommends endurance athletes consume 30–60 grams of carbohydrates (about 120–240 calories) per hour, along with 6–12 ounces of fluid each hour during prolonged activity.

Sports nutrition research suggests that during longer workouts—especially in the heat—adding electrolytes, particularly sodium (about 300–600 mg per hour) can help replace sweat losses and improve fluid balance. Options include fruits, or for ultra endurance, energy gels, drinks and other prepackaged products (read the nutrition facts panel and ingredient list before consuming).

Most coaches and trainers recommend an individualized approach based on the athlete and the situation. From a sports nutrition standpoint, the goal during longer exercise is simply to replace carbohydrates (and some sodium) in a form that’s easy to tolerate. There’s nothing inherently “better” about gels or powders—they’re just more concentrated and convenient. Simple options like granola bars, fruit, or trail mix can work just as well as sports products—and may be more satisfying.

Smart Recovery: Refuel and Rehydrate

What you do after your workout is just as important as what you do before. A short workout usually doesn’t require significant strategies other than remaining hydrated and following a healthy diet with plenty of fruits, vegetables, and minimally processed protein and grains.

For long workouts, endurance athletes use recovery strategies to help repair muscles, replenish glycogen (the body’s stored form of sugar) stores, and restore hydration. Most athletes finish exercising with a fluid deficit and should continue to drink fluids and replenish electrolytes, particularly sodium.

Several studies demonstrate that the consumption of milk-based protein after vigorous resistance training produces beneficial long-term results.

A simple recovery option might be chocolate milk, a smoothie with fruit and protein, or a balanced meal like grilled chicken with rice and vegetables.

Make It Practical – Simple Rules to Remember

We wish you a healthy summer, filled with exercise, relaxation, and time outdoors. Setting and achieving some personal fitness goals can make the good times even more meaningful.Enjoy the weather and remember when exercising, hydrate before, during and after the activity. For more strenuous workouts, get some nutritional strategies from a Registered Dietitian Nutritionist or check out their recommendations at EatRight.org.

Continue Reading May 2026 Newsletter: What is Holistic Wellness?