Hydration basics:
 Hydration = maintaining body water and electrolyte balance. Water cools you, lubricates
joints, and supports recovery. Signs of mild dehydration: headache, dark urine, cramps, low
energy.
 Electrolytes (sodium, potassium, magnesium) matter when you sweat a lot — sometimes
plain water plus a pinch of salt and a squeeze of lemon is enough.
Smart snack rules:
 Aim for a protein + carb combo to fuel and recover.
 Keep portions light pre-workout and slightly bigger post-workout.
 Prioritise whole foods and easy prep.
Snack ideas:
 Pre-workout (30 min): banana + a spoonful of peanut butter; small slice of wholegrain toast
with avo; plain yoghurt with berries.
 Post-workout (within 45 min): smoothie with water or coconut water + protein powder +
frozen fruit; hummus with carrot sticks + boiled egg; biltong + fruit for a quick protein kick.
 On-the-go summer picks: fruit kebabs, home-made muesli bars, roasted chickpeas.
Quick homemade electrolyte recipe:
 1 L water + juice of ½ lemon + ¼ tsp salt + 1 tsp honey (optional). Sip during or after longer
sessions.
Timing & quantities:
 An active adult should drink 3 to 4 liters (approximately 12.5 to 17 cups) of water per
day during the summer to replace fluids lost through sweating.
 Drink 200–300 ml 15–30 minutes before your workout; sip during; replace fluids after for
500–700 ml depending on sweat loss. Adjust for heat intensity.
For more summer-friendly fuelling ideas and real demos, follow CaptD online:
� https://captd.co.za/

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