SupplMentor card: training in 40 degrees - water alone can dilute you, weigh yourself around the session, sodium is the one that matters
Supplements-nutrition

التمرين في حر الإمارات: الترطيب والأملاح وفقد العرق — 2026

نشر بواسطة
Oct 08 2026

الإجابة باختصار

In UAE heat, aim to lose no more than 2% of body weight during training and never finish heavier than you started. Weigh yourself before training and again after to find your sweat rate. Water is enough for most sessions under an hour; add sodium for long, hot or very sweaty ones.

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References

  1. American College of Sports Medicine position stand. Exercise and fluid replacement (Sawka MN et al., Med Sci Sports Exerc 2007)
  2. Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability (Baker LB, Sports Med 2017)
  3. Normative data for sweating rate, sweat sodium concentration, and sweat sodium loss in athletes: An update and analysis by sport (Barnes KA et al., J Sports Sci 2019)
  4. Dehydration: physiology, assessment, and performance effects (Cheuvront SN, Kenefick RW, Compr Physiol 2014)
  5. Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015 (Hew-Butler T et al., Br J Sports Med 2015)

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أسئلة شائعة

How much water should I drink when training in the UAE heat?
There is no single number. Weigh yourself before training and again after: each kilogram lost is roughly one litre of sweat. Aim to finish within 2% of your starting weight and never heavier than you began.
Is plain water enough, or do I need electrolytes?
For a session under about an hour in an air-conditioned gym, water and a normal meal afterwards are enough. Electrolytes matter for long outdoor sessions, high sweat rates, salty sweat, or several sessions in one day.
Can you drink too much water during exercise?
Yes. Drinking far more than you sweat dilutes the sodium in your blood, a condition called exercise-associated hyponatraemia. If you weigh more after training than before, you drank too much.
What should I look for on an electrolyte drink label?
Sodium per serving first. It is the main electrolyte lost in sweat, yet many hydration products lead with potassium, magnesium and vitamins and contain little sodium.
How much sweat do athletes lose per hour?
In a dataset of 1,303 athletes, average sweat rates ranged from about 0.8 to 1.5 litres an hour depending on the sport, with roughly 620 to 1,290 mg of sodium lost per hour. Individual values vary widely.