Modern scientific research emphasizes the exceptional importance of water regimen during summer sports activities. According to current studies by the European Hydration Institute, published in June 2025, physical activity in high temperatures poses serious challenges to the body.
Specialists categorically recommend a strategic approach to fluid balance. Before starting a workout, it is advisable to consume about 500 milliliters of water in an interval of 1-2 hours. During the activity, athletes must maintain a constant fluid intake – between 150-250 milliliters every 15-20 minutes.
For prolonged loads over an hour, experts advise including specialized electrolyte solutions. These drinks contain critically important minerals such as sodium, potassium, and magnesium, which compensate for losses during intense sweating.
The recovery period requires a precise approach – for every lost kilogram of weight, it is recommended to restore with 1.5 liters of fluids. Dehydration can cause serious physiological disorders, including reduced endurance, cognitive difficulties, and increased heart rate.
Dr. Thomas Graves, a leading London sports medicine specialist, emphasizes the diagnostic role of urine: "Color is a reliable indicator of hydration status. The dark yellow shade signals dehydration, while light yellow is optimal".
Especially vulnerable groups such as children and elderly people must show exceptional caution and strictly follow the recommended hydration protocols.