Why Hydration and Electrolytes Matter More Than Ever as Temperatures Rise
A cold winter has given way to unseasonably hot temperatures in South Africa as spring has arrived with a vengeance.
According to weather forecasts for the region, temperatures for the 2025 spring and summer seasons in the Southern Hemisphere are expected to be above average across much of the region, potentially influenced by the development of a La Niña weather pattern. South Africa, in particular, anticipates above-average temperatures.
That means active individuals, especially those who train outdoors, need to pay extra attention to their hydration needs this spring and summer.
Enter the sweat fest
Unseasonably hotter temperatures are becoming increasingly common. Average temperatures worldwide, including South Africa, have steadily increased over the last five years, with a significant acceleration of warming observed in recent decades.
The last decade (2014-2023) was the warmest on record globally, and one of the next five years will likely exceed the consecutive records set in 2023 and 2024.
When it is hot and humid, the body works harder to cool itself, increasing sweat rates, sometimes exceeding 2 litres per hour¹. Research² confirms that losing 2% or more of your body weight from fluid loss can impair endurance, strength, and cognitive function.
More than water
Drinking sufficient water – 2-3 litres a day with an extra 200-300ml for every additional 20 minutes of exercise² – is the starting point for every hydration plan.
However, relying on water alone to meet your hydration needs, particularly for active individuals and athletes, especially those who train outdoors, is ineffective because plain water doesn’t replace everything the body loses when we sweat.
When you sweat, you don’t just lose fluid; you also lose mineral salts called electrolytes, which include sodium, potassium, magnesium, and chloride. These minerals are crucial for nerve function, muscle contraction, and fluid balance.
Drinking only water dilutes blood sodium levels, which in extreme cases can cause hyponatremia (low sodium in the blood), leading to dizziness, nausea, headaches, or other potentially serious conditions.
The performance impact
Electrolyte depletion can contribute to muscle cramps, fatigue, and slower recovery.
Serious athletes who train outside in hot, humid conditions or for long durations are at higher risk because their sweat rates and electrolyte losses are much higher.
During long or intense training sessions, your body also burns through glycogen, and plain water doesn’t provide carbohydrates to replace the glycogen you used, which means you can’t sustain your energy levels during prolonged exercise.
That’s why sports drinks often include a mix of electrolytes and simple carbs, like Biogen Pure Energy+ or Biogen Cytogen Racing Mix.
These supplements contain a blend of simple carbohydrates to provide a rapid source of energy, along with magnesium, phosphates, potassium and sodium to replenish electrolytes during and after any physical activities. Electrolytes are also essential to help your body convert calories into usable energy³.
A hydration solution
Topping up on electrolytes before longer or more intense training sessions in the heat is another way to support your hydration and performance as temperatures rise.
Adding electrolytes to plain water with Biogen Electrolyte+ effervescent tabs or Biogen Hydrate Powder will help top up these essential minerals. This may help improve pre-workout hydration, which supports better fluid retention, muscle function, and nerve signalling, and could potentially prevent muscle cramps and early fatigue.
Starting your day with a glass of electrolyte-infused water can also set the foundation for a more energised and productive day by replenishing the minerals lost overnight to rehydrate your body.
After a full night’s sleep, our bodies are in a state of dehydration because we haven’t consumed fluids for several hours, and our bodies have continued to use water for essential functions like breathing, sweating, and metabolic processes.
Drinking a product like Biogen Revitalyte, an advanced electrolyte replenishment solution available in powdered sachets that contains essential electrolytes, minerals and vitamins, is an effective way to support optimal hydration and promote energy metabolism, antioxidant protection, and overall cellular health for better focus, increased energy, and improved muscle function.
S0 BIOGEN REVITALYTE. Each sachet contains: sodium (as chloride) 415 mg, potassium (as chloride) 200 mg, ascorbic acid (vitamin C) 200 mg, calcium (as carbonate) 150 mg, magnesium (as oxide) 100 mg, L-cysteine (as N-acetyl-L-cysteine) 100 mg, pyridoxine (as HCl) 2 mg, manganese (as sulphate) 1 mg, cyanocobalamin (vitamin B12) 20 ug. D 34.12 Multiple Substance Formulation. Health Supplement: Complementary Medicine.
S0 BIOGEN ELECTROLYTE+ FIZZY. Each effervescent tablet contains: sodium (as chloride, trisodium citrate, and bicarbonate) 438 mg, potassium (as chloride) 132 mg, magnesium (as citrate and oxide) 125 mg, calcium (as carbonate) 31 mg, ascorbic acid (vitamin C) 15 mg, vitamin B1 (as thiamine hydrochloride) 0,3 mg, riboflavin (vitamin B2) 0,3 mg. D 34.12 Multiple Substance Formulation. Health Supplement: Complementary Medicine.
These unregistered medicines have not been evaluated by SAHPRA for their quality, safety, or intended use.
