And yes, one of your favourite drinks does count as water!
Read time: 4 minutes
God damit it's hot! I thought I was used to the warm weather, but even I'm getting a little fed up with it lately 😂
It's just a constant 30-32 degrees here every day in Barcelona. I know, get your little violins out for poor Mark and his terrible weather.
Maybe it's the Airbnb I'm in. The A/C is decent, but it's definitely not top-notch. Or maybe it's the fact that I only have to walk for 5 minutes before I'm covered in sweat.
Again, I'm not really complaining, more venting... maybe it's the poor sleep I'm getting lately, who knows 🫠
Anyway, most of Europe has been dealing with some seriously warm weather these past few months, and we know what that means.
1. Beer gardens are full
2. Terrible farmers' tans are everywhere
3. Dehydration levels are peaking (beers don't count)
And talking of dehydration, that's where we're going with this week's newsletter, so let's get stuck right into it...
You don’t have to be running a marathon or climbing a mountain to become dehydrated.
A busy day of meetings.
A long walk in the sun.
Hours sitting at your desk, where it’s easy to forget to drink.
A gym session after work.
Before you know it, you’re operating below your best without even realising it.
The scary part?
Most people don’t notice they’re dehydrated until they’re already feeling the effects.
And those effects can feel absolutely horrible!
Your Body Runs on Water
Around 60% of your body is made up of water.
Besides being vital for staying alive, water helps regulate your body temperature, transports nutrients, cushions your joints, supports digestion, keeps your blood flowing properly and even helps your brain function.
In other words…
If you’re dehydrated, everything works a little bit worse.
You Don’t Need To Be Severely Dehydrated
This is where it gets interesting.
Research shows that losing as little as 1-2% of your body weight through fluid loss can impair both physical and mental performance.
That means:
• Lower concentration
• More fatigue
• Worse memory
• Slower reaction times
• Reduced endurance
• Higher perceived effort during exercise
In other words…
The workout feels harder.
The afternoon meeting feels longer.
The simple tasks require more effort.
Not because you’ve suddenly become unfit.
Because your body is literally running low on fluid.
It's like a car with no engine oil. It ain't going to work as well.
Something a LOT of people get horribly wrong with hydration is approaching it with a reactive mindset.
One of the biggest myths is:
“I’ll drink when I’m thirsty.”
But unfortunately, thirst usually sets in after dehydration has already begun.
Think of thirst as your body’s warning light rather than the fuel gauge.
If you’re constantly waiting until you’re thirsty, you’re probably spending large parts of your day slightly dehydrated.
Exercise Changes Everything
When you exercise, you don’t just lose water. You also lose electrolytes through sweat, particularly sodium.
The hotter the weather…
The harder the workout…
The longer you train…
…the more important it becomes to replace both.
This doesn’t mean everyone needs expensive electrolyte drinks.
If you’re lifting weights for 45 minutes in an air-conditioned gym, good old plain water is usually enough.
But if you’re training for over an hour, exercising outside in the heat, or sweating heavily after a bit of raunchy lovemaking, adding electrolytes can make a noticeable difference.
Newsflash... Summer Makes It Worse
Warm weather increases sweat losses whether you’re exercising or not.
Even sitting outside in the sun, walking the dog or doing a bit of gardening can leave you losing far more fluid than you realise.
It’s one of the reasons people often feel unusually tired during heatwaves.
Sometimes it isn’t the heat; it’s dehydration.
How To Stay Hydrated
I know you're an adult, so don't take this in a condescending way, but do you honestly know how to stay hydrated? 😂
Because you'd be surprised how many adults don't.
You don’t need a complicated strategy.
Here’s what I recommend.
• Start your day with a large glass of water.
• Carry a water bottle everywhere.
• Drink regularly throughout the day rather than all at once.
• Increase your intake on hotter days.
• Drink before, during and after longer training sessions.
• Include electrolytes if you’re sweating heavily or exercising for prolonged periods.
• Eat more fruit and vegetables; they’re naturally high in water. A Pink Lady is my go-to.
So, now you're clued in on how to stay hydrated, you must be aware of some of the BS that does the rounds with hydration.
Hydration Myths
❌ Everyone needs 2 litres a day: No. Fluid requirements depend on your body size, activity levels, climate and sweat rate. Some people need considerably more.
❌ Coffee dehydrates you: Not really. Coffee has a mild diuretic effect, but the fluid you drink still contributes towards your daily hydration. You don’t need to “cancel out” every coffee with extra water.
❌ Clear urine means perfect hydration: Not necessarily. Very pale urine all day can simply mean you’re drinking more than you need. Aim for a light straw colour rather than completely clear.
The Bottom Line
Hydration isn’t just about avoiding thirst; it’s about giving your body the fluid it needs to think clearly, train hard, recover well and maintain energy throughout the day.
It’s one of the simplest habits you can improve, yet it’s also one of the easiest to overlook.
So while everyone else is chasing the latest supplement or biohack…
Start by asking yourself one simple question.
Have I actually had enough water today?
Unless you're a 6-year-old, you have NO excuses for not getting enough.
Before I go, I must stress that as heavenly as a cold beer is during this summer heat, or a nice glass of ribera del duero red wine with your dinner, neither counts towards your hydration meter.
Yes, technically you are consuming liquid, but the booze is also dehydrating you at the same time, amongst other things.
I suppose you could also order a glass of water at the same time? 🤔
Have a great week!
Catch you next time,
Mark ✌️
