When we talk about physical well-being and sports performance, one of the most underestimated — but absolutely essential — aspects are hydration. This process refers to the correct balance of fluids in our body, which is crucial for the functioning of all our systems. During summer, high temperatures increase fluid loss through sweat, raising the risk of dehydration. This condition affects not only overall health but also physical performance, concentration, and muscle recovery — key factors for high-level athletes like those training at SIA Academy.
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Dehydration, a factor to consider
Dehydration can show up in many ways: from slight fatigue to muscle cramps, dizziness, or even heat stroke — a potentially serious condition. That’s why during extremely hot seasons, such as the summer months in Spain, staying properly hydrated is not just recommended, it’s vital.
Cristóbal, nutritionist at SIA Academy, puts it clearly: “An athlete can train perfectly, eat well, and rest properly, but if they don’t hydrate properly, they are compromising their entire physical and mental performance.”
In a high-performance context like that of SIA Academy, a personalized hydration strategy can make the difference between an effective session or a day full of mistakes and fatigue. Below are the six best tips to stay properly hydrated in summer, supported by the practical experience of SIA Academy’s professionals.
1. Drink water consistently, not just when you’re thirsty
One of the most common mistakes is waiting to feel thirsty before drinking. Thirst is already a sign of mild dehydration. Therefore, it’s recommended to drink small amounts of water throughout the day. In Cristóbal’s words: “Thirst is not a good indicator for athletes; when it shows up, we’re already late. The key is to stay ahead of it.”
Keeping a bottle in sight, whether at the gym, at home, or on the field, helps build the habit of staying constantly hydrated.
2. Increase your intake of fruits and vegetables with high water content
Watermelon, melon, cucumber, celery, and strawberries are excellent options to support hydration. These fruits and vegetables not only provide fluids, but also minerals and antioxidants that help fight heat stress.
At SIA Academy, sports meals include these foods strategically during the hottest months as part of the diet designed to maintain fluid balance.
3. Adjust your hydration before, during, and after training
It’s not just about drinking water before training. According to Cristóbal, “Athletes should hydrate strategically: one hour before training, every 15–20 minutes during the session, and rehydrate at the end with water and electrolytes.”
At SIA Academy, scheduled hydration breaks are part of training sessions to help maintain physical performance and prevent sudden drops in energy or coordination.
4. Monitor the color of your urine
This is a simple and effective way to know if you’re hydrated. Clear urine indicates good hydration, while darker shades are a red flag. This is a method many athletes use, including those at SIA Academy, as part of their daily monitoring.
5. Don’t forget electrolytes
When we sweat, we lose not just water, but essential minerals like sodium, potassium, and magnesium. Replacing these electrolytes is key to avoiding cramps and maintaining muscle function. At SIA Academy, specifically formulated sports drinks are used depending on the player’s profile and the type of training.
Cristóbal emphasizes: “In extreme conditions, water alone is not enough. Electrolytes are the hidden gear of summer performance.”
6. Avoid excessive consumption of sugary and caffeinated drinks
While they may seem refreshing, many commercial drinks contain high amounts of sugar or caffeine, which can have a diuretic effect and dehydrate rather than hydrate. At SIA Academy, these products are discouraged, and athletes are advised to opt for water, natural cold infusions, or sports drinks designed for athletic needs.
Hydration as a performance pillar at SIA Academy
SIA Academy doesn’t just train the body — it also educates athletes in sustainable healthy habits. Hydration is treated as a key part of the individualized nutrition plan that each player receives.
This holistic approach includes constant monitoring, personalized evaluation, and nutritional education, ensuring each athlete understands how small decisions — like drinking an extra glass of water — can make a big difference on the field.
“Hydration is as important as rest or nutrition. Without it, there is no athletic progress,” concludes Cristóbal, clearly reflecting the performance philosophy of one of Europe’s most demanding football academies.
