With the arrival of summer and hot weather, physical exercise becomes an even greater challenge for the body. In this scenario, staying hydrated isn’t just essential, it’s strategic, and a proper hydration status is critically important.
It’s not just about “drinking water” or fluid intake in general, but about understanding how to hydrate properly at the cellular level, supporting physical and mental performance, and protecting and enhancing overall well-being intelligently.
At Epixlife, we explore why conscious and well-planned hydration is a key pillar of wellness during the summer, especially when engaging in physical activity.
Let’s remember that fluid loss can be harmful to the body, considering that water makes up 50 to 70% of our body composition.
The Importance of Hydration in Summer
During exercise, the body loses fluids and electrolytes through sweat. In summer, this loss increases significantly, raising the risk of dehydration, fatigue, cramps, blood pressure issues, reduced performance, and even heat stroke.
Even mild dehydration (1–2% of body weight) can negatively affect cognitive function, mood, physical power, and the ability to regulate body temperature.
That’s why proper hydration isn’t just a recommendation, it’s an urgent physiological need during the summer.
Drinking Water Is Not the Same as Hydration
What’s the difference between water and hydration? True hydration doesn’t mean just drinking large amounts of water. Many people believe they are meeting their hydration needs simply by drinking glasses of water but that’s not always the case.
Effective hydration means water reaches the cells and stays there, allowing the body to function properly. To achieve this, several factors matter: the type of water, whether bottled water or tap water, the role of electrolytes, microbiome health, body temperature, physical exertion, and individual requirements.
Also, where you drink your water from matters. Plastic bottles can leach toxic components, glass bottles or cups are always the safer choice.
The Role of Electrolytes and Minerals
When we sweat, we don’t just lose water, we also lose sodium, potassium, magnesium, and other essential minerals. These minerals are necessary to retain water at the cellular level and maintain fluid balance inside and outside the cells. For this reason, drinking plain water alone, especially during exercise, can lead to an imbalance (such as hyponatremia) and increase fatigue.
The Value of Medium- and High-Mineralized Water
Not all mineral waters are created equal. In the context of heat and physical effort, choosing the right type of water can make a big difference, especially those containing electrolytes.
What is mineralization level?
The mineralization level refers to the amount of dissolved minerals in the water. Low mineralization (<50 mg/L): May be useful for people with kidney issues or hypertension but not ideal for intense physical activity.
Medium mineralization (150–500 mg/L) and high (>500 mg/L): Provide essential minerals that help:
- Replenish electrolytes.
- Improve intracellular water retention.
- Support energy metabolism.
- Reduce the risk of cramps.
Key Minerals for Performance and Well-Being
- Sodium and potassium: Essential for muscle contraction and nerve function.
- Magnesium: Supports muscle recovery and reduces oxidative stress.
- Bicarbonates: Help neutralize muscle acidity post-exercise.
Cellular hydration and physical performance are closely linked. Drinking water with these minerals before, during, and after exercise can be an effective, natural strategy for improving performance and recovery.
Epigenetic Modulators that Enhance Cellular Hydration
Cellular hydration doesn’t depend solely on what we drink; it also depends on how our cells use that water. This is where epigenetics comes into play: factors that modulate gene expression without altering DNA.
- Polyphenols (e.g., quercetin, resveratrol): Improve membrane permeability, allowing better water and nutrient absorption
- Omega-3 fatty acids: Help preserve the integrity of cell membranes, enhancing internal hydration
- Magnesium and zinc: Influence gene expression related to fluid balance (homeostasis)
Microbiota and Hydration
A balanced gut microbiota supports the absorption of water and minerals in the colon. It also contributes to the production of anti-inflammatory metabolites that promote a more stable and well-hydrated internal environment.
Hydration Tips for Summer
Before Exercise
- Drink 400-600 ml of water with electrolytes about 30 minutes before starting.
- Choose medium- or high-mineralization water when possible
- Include water-rich fruits (e.g., watermelon, melon, cucumber)
During Exercise
- Drink 150–250 ml every 15–20 minutes, especially for sessions over 30 minutes
- Use water with electrolytes or natural isotonic drinks (e.g., coconut water, lemon water with sea salt)
- Avoid added sugars or overly caffeinated drinks
After Exercise
- Rehydrate with a mineralized drink and foods rich in water and electrolytes (such as broths, salads with sea salt, fruits).
- Add polyphenol sources like green tea or antioxidant herbal infusions
- Consider natural supplements with magnesium or electrolytes if sweating was intense
Hydration and Well-Being: An Integrated Approach
Proper hydration not only improves athletic performance, it also positively impacts multiple dimensions of good health:
- Cognition and mood: The brain is highly sensitive to hydration levels. Staying hydrated supports memory, focus, and emotional balance
- Temperature regulation: Water helps dissipate heat and prevent heat stroke
- Cellular health: Every cell needs to be well hydrated for detoxification, energy production, and other vital functions
- Prevention of premature aging: Optimal hydration supports skin elasticity, lowers systemic inflammation, and boosts immune function
Conclusion
Hydration isn’t just a mechanical act, it’s a strategic wellness decision. Especially in summer and during exercise, when having a high activity level, staying well-hydrated is essential for overall health. Choosing the right kind of water and incorporating key nutrients can boost well-being, performance, and internal balance.
At Epixlife, we view wellness as an interconnected, dynamic system, where each daily decision, like how and with what you hydrate, has the power to elevate your vitality.