Why Spring Is the Most Dangerous Time to Get Hydration Wrong

G’day Mate!

It’s that time of year when I’m constantly second-guessing my wardrobe and checking the weather app like it’s the stock market (touchy subject I know, but definitely a great metaphor 🙂). One day feels like winter, the next like early summer—and that kind of temperature chaos? It messes with more than your outfit.

It throws off your internal systems—especially the ones responsible for hydration, recovery, and performance. The signs are easy to miss—but the impact on your performance isn’t. Here’s what’s really happening.

In This Newsletter:

🌡️ How Temperature Swings Affect your Performance

 🔬  Why This Hits the Average Runner (Harder Than You Think)

🏃🏻‍♂️ 3 Simple Tips to Stay Ahead of Your Hydration in Spring

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How Temperature Swings Affect your Performance 

Back in the day, I had an Aussie café in NYC called Charley St—and we loved keeping the doors wide open. But that meant our espresso machine went through the same temperature and humidity swings that our bodies do.

In summer and winter, things were relatively stable. But in the in-between seasons—spring and fall—we were constantly chasing consistency. The weather outside would change by the hour, and that meant we had to constantly re-dial the machine. Humidity shifts would throw off the grind, the extraction, even the flavor. If we didn’t make real-time adjustments, the quality dropped—fast...

Your body is no different.

Inconsistent temperatures = unpredictable water loss. You might not feel like you’re sweating heavily, but your system is working harder than you realize. That’s what we call heat stress—and it throws off your hydration strategy, increases fatigue, and makes recovery harder. All it takes is a 2% drop in hydration levels to lead to an affect on performance.. just 2%!!!!

What the Science Says ☀️ ➡️ ❄️

During my prep for the Leadville 100, I couldn’t live at altitude… so we simulated it. My coach had me do heat shock training instead. This would get my body prepared for the types of temperatures and conditions, despite not regularly living in them. That meant sauna sessions, hot runs, and heavy sweat days. Why? Because training in heat teaches your body to hold onto more plasma volume and electrolytes.

📚 A study from the Journal of Applied Physiology showed that heat acclimation over 7-10 days can improve thermoregulation, increase plasma volume, and reduce heart rate during exercise. That means better hydration and less fatigue. We will get into Sauna modalities in future emails :)

📚 Another study in Sports Medicine found that dehydration of just 2% of body weight can impair endurance performance, especially in environments with fluctuating temps where sweat rates can be harder to predict.

But here’s the kicker—when temps are in-between (like now), your body is less efficient. You’re not adapted yet, but you’re still sweating. That’s when you risk dehydration without realizing.

You don’t feel as hot, so you don’t drink as much. But you're still losing fluid fast.

Why This Hits the Average Runner (Harder Than You Think)

Coming out of winter, most people are under-hydrated before they even break a sweat. You're not craving cold water like you do in July, and the cooler temps disguise how much fluid you're losing during a run or workout.

🧠 Your thirst mechanism is blunted in cooler weather, and it doesn’t fully catch up until you’re already behind on hydration.
💧 Sweat rate increases faster than perceived effort as temps rise, especially in humid conditions.
⚡ Electrolyte loss goes unnoticed, which affects nerve function, muscle contractions, and ultimately, performance.

3 Simple Tips to Stay Ahead This Season

1. Don’t let cool mornings fool you
Spring starts cold—but it doesn’t stay that way. If you’re layering up for your run and the sun comes out mid-session, your sweat rate spikes without warning. Start hydrating before you leave the house, even if it’s chilly. The thirst signal is delayed in cooler temps, so don’t wait for it to kick in. Non-negotiable for me is a shaker of 1 scoop of BPN G1M, I have everything on my counter the night before.

2. Rebuild your hydration habit
During winter, most people fall out of the routine of drinking consistently throughout the day. As temps warm up, your fluid needs ramp up before your habits catch up. Set reminders, keep a bottle nearby, or tie hydration to habits you’re already doing (like post-coffee or pre-lunch). We often say phone, keys, wallet. I say phone, keys, wallet, bottle. I also find if I track my solid hydration days, I happen to sleep better.

3. Watch for the “spring fade”
This one’s subtle: if your runs or workouts feel just a bit harder lately—even though nothing’s changed in your training—it could be dehydration creeping in. Less plasma volume = higher heart rate and earlier fatigue. Add electrolytes 1–2x/day this time of year to stay ahead of the curve, not chase it. Be specific on what brands you pick and the amounts you take on

To learn more about the Correct Balance of Electrolytes, read my newsletter on it HERE. I break down the amounts and types for ya!

Quick Notes:

🎥 Ever wanted to know how Nick Bare trains in a day? Watch my latest youtube episode with him HERE

☀️ No sunshine for a couple of weeks, no worries, get a full year supply of Vitamin D3 + K2 from me when you subscribe to AG1 HERE

🍓 It seems you legends have been making your Power Bowls… as frozen berries are harder to get than eggs in the past week 🙂 We have more recipes coming next week!

Cheers,

DC

#EatGoodFeelGood