South African summers are tough on athletes. Training in the heat isn't just about drinking more – your body loses a different mix of electrolytes, and your plan needs to change with it.
Your body adapts
After about 10–14 days of regular training in the heat, your body acclimatises. You start sweating more, but the sweat becomes less salty as your body gets better at holding on to sodium.
Know what type of sweater you are
- Salty sweaters (white marks on skin or kit) lose more sodium, and heat makes this worse.
- Heavy, salty sweaters have the biggest electrolyte demands of all.
- Well-acclimatised, low-sodium sweaters can focus more on fluid volume.
Practical plan for hot sessions
- Before: take in extra sodium with an electrolyte drink or salty food to boost plasma volume.
- During: for sessions over an hour in the heat, take electrolytes with your fluids, not afterwards.
- Choose the right strength: lower-sodium products (about 250–300mg per serving) suit shorter or milder sessions; higher-sodium options (500mg+) suit long, hot efforts.
- Review as you adapt: early in the summer you may need a stronger formula than later on.
For long, hot days, BETA Fuel + Electrolyte gives you carbs and sodium together, and GO Hydro tablets are an easy daily top-up.
Adapted from Science in Sport research content for South African athletes.
