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Hydration for Hot-Weather Training

Training in Nairobi's sun or a busy, warm gym? Staying hydrated keeps your energy up and your performance steady.

Why it matters

Losing just 2% of your body weight in sweat can make workouts feel harder and slow your reaction time. Headaches, cramps and dizziness are common signs you're behind on fluids.

A simple routine

• Before: drink 400–600 ml of water in the two hours before training.
• During: sip 150–250 ml every 15–20 minutes.
• After: drink steadily until your urine is pale yellow.

When to add electrolytes

Sweat contains salt and minerals, not just water. For sessions longer than an hour, in hot weather, or if you sweat heavily, electrolytes help replace what you lose and can reduce cramping.

Small habits that help

Keep a bottle in your gym bag, wipe sweat with a towel so it doesn't drip into your eyes, and wear breathable training tees that dry fast.