It’s July and you’ve probably already checked off these summer struggles: poor sleep due to the heat, scrambling to buy a fan off Facebook Marketplace or returning to your parked car that could easily double as a furnace.
No, it’s not just you. According to Environment and Climate Change Canada’s forecast early in the year, 2026 is set to be one of the hottest years ever recorded globally.
While you can’t regulate the globe’s thermostat, there’s one habit that’s key to keeping your body’s temperature in check: hydration.
Hydration isn’t one-size-fits-all
The oft-quoted advice to “drink eight glasses of water a day” has been drilled into our psyche and routine. While the intentions are good, the recommendation goes back to a 1945 U.S. Food and Nutrition Board report, which also noted that most of that water could come from food, a detail that got lost along the way.
Since that report was released the Second World War ended, the Berlin Wall fell and the rise in global temperatures has broken us all into a sweat.
So how much water should we drink? Roughly two to three litres is the range specialists generally point to today. But what we now know is that hydration isn’t one-size-fits-all, especially since effective hydration is closely tied to the salt found in your body
And if you’re someone with an active lifestyle or who’s taking over a soccer pitch this summer, this 2025 study of English Premier League (EPL) players demonstrates it well.
Researchers working with EPL players found that sweat sodium losses varied hugely from player to player, even under similar training conditions. Some players lost roughly twice as much sodium as their teammates during the same session. That’s a good reminder that “drink more water” isn’t always the fix. If you’re sweating heavily and still feel off, sodium (not just fluid) might be the missing piece.
Getting electrolytes into the mix
If you’re more than a casual exerciser, then you might want to consider supplementing your water intake with electrolytes. These products — usually found in powder form — are built around a few core ingredients:
- Sodium: The most important electrolyte to replace during exercise.
- Potassium: The second most common addition. It’s lost in smaller amounts than sodium through sweat.
- Chloride: Usually paired with sodium to help maintain fluid balance.
- Carbohydrates (often in the form of sugar): Help replenish muscle glycogen (your body’s stored energy), especially during longer or more intense workouts.
You can buy electrolytes at your nearest running store or grab coconut water (it naturally carries electrolytes). Or, you can make your own at home.
A homemade electrolyte is simple:
- 1L water
- 1/4 tsp salt
- 2 tbsp fresh lemon/lime juice
- 1.5 tbsp maple syrup (adjust to suit your taste and dietary needs)
Don’t trust thirst alone
An often overlooked part of hydrating well is “when” you take those sips. Ever felt drained and light-headed in the middle of a sweaty session despite guzzling down water? Chances are you were a bit late to the game replenishing your fluids and now you’re in the early stages of dehydration.
Hydration starts before you feel thirsty, not after. Sports medicine guidance recommends drinking fluids steadily over the 24 hours before an activity, and roughly 500 mL around two hours before exercise. That’s so your body has enough time to absorb it.
Part of the reason thirst isn’t a reliable signal is that it lags behind what’s actually happening in your body. One study tracking rehydration after exercise found that people’s sense of thirst returned to “normal, not thirsty anymore” before their fluid levels had actually fully recovered.
This means if you stop drinking because “you’re not thirsty anymore” chances are your fluid and sodium levels are still below what they need to be for you to complete the exercise with optimal energy.
So take your thirst signal with a grain of salt, literally. Since it’s not a precise signal, you’re better off sipping on your electrolytes well before an intense activity begins
Got (chocolate) milk?
In most cases, milk (chocolate or otherwise) is used for its post-exercise recovery benefits: its 3:1 carbohydrate-to-protein ratio helps replenish glycogen and supports muscle protein repair after a workout. But a 2007 paper in the British Journal of Nutrition titled “Milk as an effective post-exercise rehydration drink” compared subjects rehydrating after exercise with either low-fat milk, milk with added sodium, a sports drink, or water.
There’s growing evidence that plain milk holds its own against water and sports drinks on this front. Because it contains protein, natural sugar (lactose) and electrolytes, it empties from the stomach more slowly, meaning more of that fluid stays in your system in the hours after exercise.
Chocolate milk carries the same base hydration properties since it’s still milk and its added sugar gives it an extra edge for recovery, which is why it’s widely used by recreational athletes as a post-workout drink. Even non-dairy options show similar benefits.
And let’s face it — who wouldn’t want a glass of deliciously sweet iced chocolate milk as a celebratory drink after braving the heat? No matter what the activity is.
We can’t turn down Canada’s thermostat this year, but we can easily change how we handle the heat. By treating hydration as a personalized habit rather than a reaction to feeling thirsty, you’ll keep your energy high and your body safe. So grab your salt, prep your DIY sports drink and toast to making it through the hottest days of the year.
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