05/06/25
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With the arrival of summer, outdoor physical activity increases but the heat puts a strain on the body. High temperatures, intense sweating and the risk of dehydration can compromise sports performance, especially if the right supplement strategy is not adopted. Here’s how to choose the right supplements to train safely and effectively during the warmer months.
Hydration: mineral salts and isotonic drinks
During summer training, the loss of fluids and minerals is more rapid. Therefore, it is essential to take mineral salts and isotonic solutions capable of replenishing electrolytes such as sodium, magnesium, and potassium. Products such as Sprintade® Hydro and Nitred® help maintain hydrosaline balance and prevent cramps, exhaustion and drops in blood pressure. Ideal for those who run, bike or train outdoors.
Lasting energy: time-release carbohydrates
In summer, the body uses more energy to thermoregulate itself. It is useful to support it with modulated-release carbohydrates, such as maltodextrins, which provide steady fuel without glycemic spikes. Supplementation should be calibrated according to intensity and duration of exertion: 30-60 g/h of carbohydrates is the standard for prolonged activities.
Be careful not to underestimate hydration and mineral salts especially in outdoor contexts with continuous sun exposure: running, cycling, beach volleyball in summer can raise our body temperature rapidly while we are already exposed to strong sunlight, with rapid depletion of body fluids, electrolytes and consequent cramping, injury or even failure.
Antioxidants and vitamins to protect cells
Training in hot weather exposes you to increased oxidative stress. Antioxidant support from vitamin C, E, zinc and coenzyme Q10 can reduce cellular damage and speed recovery. Alpha-lipoic acid is also recommended for its dual role in antioxidant and metabolic support.
When to take supplements
- Before training: take a light isotonic drink or mineral salt capsules if the weather is very hot.
- During: supplement every 20-30 minutes with small sips of isotonic drink and, if needed, energy bars or gels.
- After: within 30 minutes, replenish fluids, salts and carbohydrates to start recovery. A combination of protein and carbohydrates can help restore glycogen stores.
Conclusion
Summer is not the time to stop, but to prepare better. A targeted sports supplementation strategy allows you to train safely in the heat, improve performance, and prevent physical declines. Choose certified, sport-specific products, and tailor your routine to seasonal needs.
👉 Discover the Sprintade® line for summer: hydration, energy, and well-being in every workout.
