Thirsty? You’re Already Dehydrated.

G'day mate,

Not going to lie… I love this East Coast heat—it feels like summer back in Sydney. Even made it to the beach on Saturday (50 minutes door to water with an e-bike). But here’s what I’ve learned: feeling good in this weather comes down to one thing—hydration. And it’s not just about hydrating when you’re crushing workouts or being in the sun. With temps hitting the high 90s, this heatwave drains you fast—even if you’re indoors, in AC, or sipping coffee all day. So before that afternoon dehydration crash hits, let’s break down what heat like this really does to your body—and how to stay ahead of it.

In this weeks Newsletter (5 min read)

💦 Why Indoor Dehydration Might Be Worse

🙅🏻 Hydration That Actually Works (Even If You’re Not Training)

🥵 5 Things to Do This Week to Stay Ahead of the Heat

If your mate is battling the heat this week, share this link with them. Make sure they subscribe to earn a prize!

Why Indoor Dehydration Might Be Worse

After speaking with a lot of people recently, I’ve noticed something: if you don’t work out regularly, you probably don’t think much about hydration. But that’s exactly why you need to read this—because the effects of dehydration hit everyone, not just athletes.

You’re losing more than just water; Humidity and heat lead to greater fluid loss—even indoors. Sweat isn’t the only mechanism. You also lose sodium and water through your breath and skin, especially in dry, air-conditioned environments. Your brain is the first to suffer; Even mild dehydration (as little as 1–2%) can impair your focus, mood, and reaction time. That foggy, drained feeling? It’s often not from stress or lack of sleep—it’s from being under-hydrated.

Thirst is a late signal; If you’re thirsty, you’re already playing catch-up. In this kind of heat, your fluid needs spike before your brain catches on. And the longer you wait, the worse your energy and mental clarity get.

Hydration That Actually Works (Even If You’re Not Training)

This week isn’t about athletic performance—it’s about staying sharp, cool, and consistent. And yes, this still applies if you're not logging workouts. Here’s how to think about hydration based on your lifestyle:

Scenario 1: You work from home.
The AC’s on, you’re not moving much—but you’re sipping coffee all day and barely touching water. AC dries the air (and you), and caffeine pulls more water out. Even without visible sweat, your body’s leaking hydration silently. Fix: start your morning with electrolytes before the coffee.

Scenario 2: You work in an office with central air.
You’re indoors, not sweating, and think you’re safe. But that cool air is deceiving—it actually increases fluid loss through respiration and skin. You might feel tired, bloated, or get headaches by mid-afternoon. A glass of water alone won’t fix that—you need minerals too.

Scenario 3: You’re active—but not ‘training.’
Maybe you're commuting by bike, walking the dog, or jumping between subway platforms. That low-level exertion in high heat and humidity adds up. Especially in the evening, when fatigue hits harder, chances are you’re not fueling or hydrating to match.

5 Hydration Strategies to Save You This Summer

1. Start your day with 500ml water + electrolytes—before your coffee.
   You wake up slightly dehydrated. Rather than hitting your system with caffeine straight away (which can amplify fluid loss), give your body what it actually needs: water and minerals. Aim for 300–500mg of sodium, plus a small amount of potassium and magnesium if possible. This helps with fluid absorption, energy, and mental clarity—especially first thing in the morning.

2. Eat your water.
   Cucumbers, watermelon, berries, oranges, zucchini—all high in water and potassium, which supports fluid balance and hydration.

3. Get the right fluid-to-electrolyte ratio.
   For every liter (about 4 cups) of water, aim to pair it with 400–600mg of sodium to ensure your body actually absorbs it. Drinking plain water all day—especially in this heat—can dilute your electrolytes and make you feel worse.

4. Make your water bottle a non-negotiable.
   Phone, keys, wallet… water bottle. Build the habit by keeping it on you the same way you do your essentials. The more habitual hydration becomes, the less likely you’ll hit that afternoon slump.

5. Cool from the inside out.
   Cold smoothies, or even my cottage cheese ice cream from last week’s newsletter, make an epic dessert—and help drop your internal temp far better than a cold shower alone. Plus, you’re getting protein and hydration at the same time.

Recipe: Summer Hydrating Snack CLICK HERE

One of my oldest go to’s (you can tell if you watch the video), but the macerating technique is next level. This simple peach power bowl will keep you hydrated all summer long (bonus: it’s protein-packed too). Make a big batch of the peaches, and have them throughout the week.

Calories 443 I Protein 34g I Carbs 40g I Fat 17g

Quick Notes

🏃🏻‍♂️ Marathon and hybrid blocks are kicking off. Starting HYROX prep? Jump into our latest plan on Centr—built to get you race-ready CLICK HERE 

☕️ Off to Switzerland and need your coffee recommendations for Zurich!

🥩 Why I cook a steak by turning it every 15 seconds, video coming soon!

#EatGoodFeelGood

DC