Hydration in the heat

Heat pulls water and electrolytes from the body faster than we notice. By the time you feel thirsty, you are already behind — so hydration is best treated as a steady habit, not a rescue.

Aim to sip through the day rather than gulp all at once. Around training, a glass of water before class and small sips after help you recover. If you sweat heavily, add a pinch of salt or an electrolyte to your water.

Herbal teas, water-rich fruits, and soups all count. Listen to the simple signals — energy, focus, and the colour of your day — and adjust.