💧Fuel the Heat: Nutrition & Hydration Strategies for Hot-Weather Training ☀️🚴‍♀️

Summer training is brutal — and smart nutrition can make or break your session. Whether you're prepping for a 70.3 or just trying to survive a long brick in July, what (and when) you eat + drink MATTERS. 🧂🥤

 

Let’s break it down like the pros are doing it in 2025:

 

🔥 Pre-Training

 

·      Load with electrolytes (ZYM, LMNT, or a salty homemade mix) 1 hour before

·      Fuel early: banana + almond butter or small oats bowl

·      Avoid caffeine overload if temps are soaring 🌡️

 

🚴♂️ During Training

 

·      Sip, don’t gulp — 1 bottle (500–700ml) per hour

·      Add 300–500mg of sodium per hour in long sessions

·      For sessions >90 min: carbs every 30 min (gels, chews, dried fruit)

 

🧊 Pro tip: Freeze half your bottles the night before! Icy drinks = slower dehydration and better core temp management.

 

🥗 Post-Training

 

·      Prioritize recovery carbs + protein within 30 min

·      Add natural anti-inflammatories: turmeric, ginger, tart cherry

·      Reweigh yourself and drink back ~150% of the fluid lost


Training in the heat? It’s a skill. But with smart fueling, you’ll not only survive — you’ll adapt and come out stronger 💪

 

💬 What’s your go-to fuel for hot days? Drop it below!

#TrainInTheHeat #FuelSmart #HydrationMatters #8YearsMore