Fueling for the Heat: How to Train, Hydrate and Recover This Summer

Spring Heat Is Here — Time to Fuel Right

The weather is getting warmer and with the clocks changing last weekend, it’s a surefire sign that spring is here!

Fueling your body so that you’re primed to move is always important so you can feel good and recover well — but as the weather heats up in spring and summer, it becomes even more crucial to stay on top of your hydration and nutrition.

When the temperature rises, your body works harder to regulate itself. If you’re not properly fuelled or hydrated, your performance, recovery, and even safety can take a hit.

Keep Hydrated to Perform and Recover

Your top priority when working out in hot weather is to stay hydrated so that your blood plasma levels stay high, allowing your body to cool itself efficiently.

Coming off our 8-Week Challenge, you might remember your hydration targets:

Men: at least 3L per day

Women: at least 2L per day

Water is best — and regular sips every 15–20 minutes before, during, and after your WOD will go a long way.

Women in particular should pay attention to hydration since they typically have a lower volume of body water, which can cause a faster rise in core temperature during workouts. Staying on top of fluids can make a huge difference to performance and recovery.

Replace Lost Electrolytes After Sweaty Workouts

After a tough, sweaty session, plain water might not be enough. Your body loses electrolytes (like sodium, potassium, and magnesium) through sweat, and replacing them helps keep your energy, muscle function, and hydration levels balanced.

Be careful though — many commercial sports drinks are loaded with sugar and can actually dehydrate you. The concentrated carbs can pull water into your gut instead of your bloodstream.

Instead, go for hydration salts or electrolyte powders with no added sugars. They’ll restore balance without upsetting digestion — just remember to drink extra water along with them.

Choose Easy-to-Digest Fuel for Hot Workouts

After exercising in the heat, your body’s ability to digest slows down. That means you want to eat foods that give you quick energy without demanding much from your gut.

Pre-workout (30–60 mins before): simple carbs like a banana, rice cake, or toast with almond butter.

Post-workout (within 30 mins): a mix of carbs and protein — a recovery shake, yoghurt with fruit, or eggs on toast.

Main meal (within 2 hours): balanced carbs, protein, and veggies to replenish glycogen and aid recovery.

And of course — finish it all off with plenty of cold water.

Feel Good, Train Smart

At CrossFit Feel Good, our goal isn’t just to help you push hard — it’s to help you train smart so you can perform, recover, and feel good year-round.

Hydration and fueling aren’t just about surviving summer workouts — they’re what help you thrive in them.

Coach May

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