Summer Training in Estonia — Unique Challenges
Estonian summer is unique: up to 20 hours of daylight per day, temperatures of 25-35°C, and high humidity. This creates ideal conditions for outdoor training but also places serious demands on hydration and nutrient replenishment. When you sweat, you lose not just water but essential minerals.
Here is a science-backed guide to getting the most out of your summer workouts.
Essential Summer Supplements
1. Electrolytes — Critical in Hot Weather
Through sweat, you lose sodium, potassium, magnesium, and chloride. Drinking water alone is not enough — it can actually dilute electrolyte concentrations further.
- Sodium: 500-1,000 mg per litre of water during training
- Potassium: 200-400 mg during training
- When to use: Before, during, and after training
- Tip: Electrolyte powder is more convenient and cost-effective than ready-made sports drinks
2. Magnesium — The Hidden Cost of Sweating
Magnesium contributes to normal muscle function and electrolyte balance. Intense sweating in summer significantly increases magnesium losses.
- Recommended dose: 300-400 mg per day
- Form: Magnesium citrate is a good choice for active individuals
- Deficiency symptoms: Muscle cramps, fatigue, sleep disturbances
- When to take: Evening, after training
3. Vitamin C
Vitamin C contributes to the normal function of the immune system and to normal collagen formation, important for the normal function of blood vessels and skin. Intense training in the heat increases oxidative stress.
- Recommended dose: 500-1,000 mg per day
- Tip: In summer, fresh berries and fruits are an excellent natural supplementary source
4. Protein — Timing in Hot Weather
Protein contributes to the growth and maintenance of muscle mass. In hot weather, protein timing becomes especially important.
- Recommended dose: 1.6-2.2 g per kg of body weight per day
- Timing: 20-30 g of protein within 30-60 minutes after training
- Form: Whey protein is a rapidly absorbed option. In hot weather, consider making a smoothie with ice water and fruits.
- Tip: In hot weather, liquid forms are often easier to digest than solid food
5. B-Vitamin Complex
B-vitamins contribute to normal energy-yielding metabolism. Intense summer training increases energy demands.
- Recommended dose: One B-complex tablet in the morning
- Note: B-vitamins are water-soluble — excess amounts are excreted via urine
Summer Hydration Strategy
Before Training
- Drink 500 ml of water 2 hours before training
- Add electrolytes if the session will be intense
During Training
- 150-250 ml every 15-20 minutes
- For sessions over 60 minutes, use an electrolyte drink
After Training
- Replace lost fluid: drink 1.5 litres for every kilogram lost
- Add electrolytes and protein
Common Summer Training Mistakes
- Drinking only water — without electrolytes, this can cause hyponatraemia (low blood sodium)
- Hydrating too late — if you feel thirsty, you are already dehydrated
- Training during peak heat — avoid training between 12:00-15:00 when the UV index is highest
- Skipping protein intake — heat reduces appetite, but muscles still need recovery material
- Ignoring magnesium — muscle cramps in summer are often a sign of magnesium deficiency
Frequently Asked Questions
Do I need electrolytes for short workouts too? For sessions under 60 minutes, water is usually sufficient. For longer and more intense sessions, electrolytes are recommended.
Should I still take vitamin D in summer? If you spend regular time in the sun, you can reduce your vitamin D dose. However, many people do not get enough sun exposure even in summer.
How do I know if I am hydrating enough? Monitor your urine colour — it should be light yellow. Dark urine indicates dehydration.
See Also
Browse our electrolyte selection →
References
- Goldstein, E.R. et al. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5.
- Shirreffs, S.M. & Sawka, M.N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(sup1), S39-S46.
- Kreider, R.B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
- Holick, M.F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
