Don’t Let the Sun Drain You-Stay Cool, Energized, and in Control

Paddle boarding under the summer sun is both exhilarating and physically demanding. Whether you're out for a peaceful cruise or tackling a long-distance adventure, staying properly hydrated is critical—not just for performance, but for safety. Here’s everything you need to know about staying hydrated while paddle boarding in hot weather.

Why Hydration Is Crucial on the Water

Your body loses fluids rapidly in hot, sunny conditions—especially when surrounded by reflective water surfaces. Add physical activity like stand-up paddle boarding (SUP), and you're losing water through sweat even faster. Dehydration can lead to fatigue, muscle cramps, dizziness, and poor decision-making. In extreme cases, it may result in heat exhaustion or heatstroke.

Tip: Always hydrate before, during, and after your paddle session—not just when you feel thirsty.

Best Hydration Strategies for Paddle Boarding

1. Start Hydrating Early

Drink at least 16–24 oz of water in the hour before you hit the water. This pre-loads your body with essential fluids and can reduce your need to constantly stop and drink later.

You can link this section to your hydration-ready paddle boards if they include bungee straps for carrying water bottles. Example:
“Our Niphean PRO Series includes bungee deck storage perfect for hydration packs.”

2. Bring a Hydration Pack or Water Bottle

A hydration backpack with a straw makes it easy to sip while paddling—no need to stop or open containers. If you prefer bottles, secure them with your board’s front deck bungees or stash them in a waterproof dry bag.

Consider recommending gear from your Accessories Collection to make hydration convenient.

3. Use Electrolytes Wisely

Sweat doesn’t just remove water—it strips your body of vital minerals like sodium, potassium, and magnesium. Add electrolyte tablets or powder to your water for longer SUP sessions or hotter days.

Tip: Avoid sugary sports drinks—opt for natural, low-sugar electrolyte solutions.

4. Avoid Dehydrating Foods and Drinks

Skip caffeine and alcohol before and during your paddle session. Both act as diuretics, accelerating fluid loss. Instead, focus on high-water-content snacks like oranges, watermelon, or cucumbers-perfect to pack in a cooler bag on your SUP.

Recognize Signs of Dehydration on the Water

Know the symptoms to stay safe:

• Dry mouth

• Dizziness or lightheadedness

• Headache

• Dark yellow urine

• Muscle cramps

• Fatigue

If you notice these, get to shore, rest in the shade, and rehydrate immediately.

Stay Cool in Other Ways Too

Hydration goes hand in hand with body temperature management. Wear breathable, moisture-wicking clothing, and consider a water-resistant hat with UV protection. Our blog on What to Wear for Stand-Up Paddling provides expert guidance on this.

Make Hydration Part of Your SUP Routine

Incorporate water breaks into your paddle flow. Set time-based reminders on your watch or phone, or use a SUP fitness tracker app to notify you every 20–30 minutes.

Final Thoughts

Paddle boarding is a summer favorite for a reason—but the heat can take its toll if you’re not careful. With the right hydration strategies and gear, you can enjoy every sunny SUP session to the fullest.

Stay cool, stay safe-and most of all, stay hydrated.