Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. This content should not be used to diagnose, treat, or prevent any medical condition or health issue. Always seek the guidance of your physician or other qualified health professional with any questions you may have regarding your health or a medical condition.

Electrolytes are a key part of staying hydrated, especially during the summer months. Most people walk around mildly dehydrated, and the toll it takes on your well-being is bigger than you might think.

Dehydration has a surprising impact on your performance. Research shows that even minor dehydration causes a 10-20% decrease in your physical and mental output. 

Water alone won’t keep you hydrated, particularly when it’s hot out. As you sweat, you lose essential minerals called electrolytes that help your muscles and brain function properly. You need about 40% more electrolytes in hot weather, which makes summer the most important time to replenish. 

Here’s a look at why it’s so important to replenish electrolytes during summer, as well as the best way to keep yourself hydrated.

But it’s not just water. The fluid in your body also contains minerals, mostly in the form of electrolytes. You have six essential electrolytes that keep your body running:

• Calcium

• Magnesium

• Potassium

• Sodium

• Chloride

• Phosphate

These minerals are the basis of life. They work with each other to maintain electrical charges throughout your cells, keeping the lights on for all your organs and tissues.

When you get dehydrated, you lose water—but you also lose the electrolytes in that water. That’s the more important part, because without electrolytes, your cellular function slows down. Even a small drop in electrolyte balance can cause outsized effects on your performance.

Dehydration Affects Your Performance (A Lot)

Dehydration has a surprising impact on both physical and mental performance. 

Your muscle and brain cells have very high water content, which means dehydration hits them harder than it does other parts of your body. Recent research has found that even minor dehydration significantly impairs your muscle strength, endurance, and brain function. 

Here’s a summary of how dehydration affects performance:

If you struggle to make it through workouts or have trouble concentrating at work, you might be dehydrated. Hydration affects your muscles and brain more than you might expect, especially during the summer months. 

You Need Extra Electrolytes During Summer

In a 2013 study, researchers measured people’s hydration levels throughout the year, across the changing seasons. The study found that you get dehydrated about 40% faster in hot weather. [*] Many participants were measurably dehydrated throughout the summer, even if they weren’t exercising. 

Electrolytes also benefit you more during the summer. A 2021 study found that in hot weather, an electrolyte drink rehydrated people 22% faster than plain water. [*] There was still a benefit in cold weather—electrolytes were 10% more effective during winter—but summer is when electrolytes will give you the biggest performance boost. 

Interestingly, the study also found that drinking plain water left people functionally dehydrated during the summer months. It took much longer for them to reach fluid balance, and they continued to show performance deficits. But when they drank electrolytes, they recovered almost immediately. [*]

A 2019 study found similar results. People spent time in the heat until they were dehydrated, then drank either an electrolyte drink or plain water. Their muscle strength returned to normal much faster after drinking electrolytes, versus drinking water alone. [*]

The bottom line is that you need more electrolytes during summer. They rehydrate you significantly better than plain water does.

If you want to perform your best when it’s hot out, water alone isn’t enough. You have to replenish lost minerals too.

3 Tips to Stay Hydrated During Summer

Most of us could use more water and electrolytes, especially when it’s hot outside. With that in mind, here are three simple ways to stay hydrated during the summer.

1. Concentrated Electrolytes First Thing in the Morning

You lose a lot of water and minerals throughout the night, thanks to both deep breathing and surface evaporation on your skin.

As a result, most people wake up mildly dehydrated. It’s a good idea to get a large amount of electrolytes first thing in the morning. 

At BEAM Minerals, we make replenishment easy. Our liquid electrolyte formula, Electrolyze™, delivers the full spectrum of electrolytes you need, in an optimal ratio, with high bioavailability. 

Just take a ½ oz shot of Electrolyze™ when you wake up. It tastes like water and helps replenish the electrolytes you lose throughout the night. 

2. Electrolyte Water Throughout the Day

You also lose electrolytes during the day, especially in hot weather. You sweat more and breathe slightly faster in the heat, which can lead to background dehydration. You may not notice it, but it has a meaningful effect on your cognition and energy levels. 

Try adding ½ oz of Electrolyze™ to a 32-oz. water bottle and drinking it throughout the day. You’ll enjoy gentle, continuous electrolyte replenishment that supports energy and focus, all day long.

3. Electrolyte Spray For Exercise Support

We like to keep a bottle of Insta-Lytes™ on hand during summer workouts.

Insta-Lytes™ is a topical spray that delivers electrolytes to specific muscles. It absorbs through your skin in seconds and is perfect for preventing muscle cramps, particularly if you’re exercising in hot weather. 

If you feel a muscle cramp coming on, just use a few sprays of Insta-Lytes™, applied directly to the affected muscle. The electrolytes will restore fluid balance and ease cramping almost instantly. Topical mineral sprays are a great way to push yourself further during hot weather workouts. 

However you decide to do it, make sure you replenish your electrolytes during the summer. Most people walk around mildly dehydrated, the effect on your performance is surprisingly large, and water alone isn’t enough to reverse it. 

If it’s hot outside, get more electrolytes. You’ll be amazed by how much better you feel.