How to Hydrate Before a Heat Wave

It is going to be a hot one this weekend, and if you’re planning on hitting the gym, working outdoors, or just trying to stay active, your hydration game needs to level up—before the temperature spikes. Waiting until you’re drenched in sweat or feeling dizzy is too late. No matter what your activity of choice is when it’s hot out, pre-hydration is your best defense against fatigue, cramping, and other more serious heat-related events.

Here’s the recipe to staying ahead of the heat.

💧 Start hydrating 24–48 hours before the heat hits
Hydration isn’t just about the water bottle you carry around during your workout. It’s about prepping your body in the days leading up to the heat. Start increasing your water intake at least 1–2 days ahead of the forecasted heat wave.

👉 Aim for 0.5–1 oz of water per pound of bodyweight daily.
For example, a 160 lb person should be drinking 80–160 oz of fluids per day. Yes, that’s a lot, but your body will thank you.

🧂 Don’t skip the electrolytes
Water is only part of the equation. When you sweat, you lose sodium, potassium, and magnesium, which are all key minerals that help to keep your body functioning properly.
✅ Add an electrolyte drink or powder to one or two bottles of water each day.
✅ Snack on bananas, avocados, nuts, and lightly salted foods.
Avoid chugging gallons of plain water. This can actually dilute your electrolytes and increase the risk of hyponatremia (low blood sodium).

🕒 Pre-workout fluid timing
If you’re training/working in the heat (or even in a non-air-conditioned gym), timing your fluids can make a big difference in performance and safety. 2–3 hours before your workout: Drink 16–20 oz (about 500–600 mL) of water. 20–30 minutes before: Sip another 8–10 oz. Your body can’t absorb a gallon of water all at once, so spacing it out is key.

🔍 Watch your urine
A simple but effective check is to look at the color of your urine.
Light yellow = Good
Dark yellow or amber = You’re dehydrated
Clear = You may be overhydrating
Hydration isn’t a guessing game—your body gives you signals.

🚫 Cut back on caffeine and alcohol
We’re not saying ditch the morning coffee or weekend beer completely, but both caffeine and alcohol can be diuretics– meaning they pull water from your system. If you’re drinking them, make sure you’re doubling down on water and electrolytes.

💪 Stay ahead of the heat
Being proactive with hydration can mean the difference between a solid session and one where you’re dragging through every rep. Plan ahead, hydrate with purpose, and keep crushing your goals—no matter how high the temps climb.

Yours in Strength and hydration, 

Nick, Tom and Hunter