Ginger and Hydration During Exercise: the Sugar-Free Summer Drink

Sport in the blazing sun, hiking, padel at 32°C: you sweat, you lose water AND minerals. The soda/sugary energy-drink reflex is counterproductive. Here's how to hydrate smartly in summer — and where ginger diluted in water fits in.

💧 Hydrating Well When It's Hot (and You're Moving)

• Water first, in small sips: before, during, after the effort — don't wait for thirst (it arrives too late)
• The sugar trap: drinks at 6-10% sugar slow gastric emptying and can cause stomach upset during effort; a NO-added-sugar shot diluted in a big bottle = water with flavour, without the spike-crash
• Electrolytes if you sweat a lot: pinch of salt + INTI's lemon for the mineral/vitamin C side — sodium and potassium are what you lose in sweat
• The spice paradox: hot countries eat spicy — ginger's mild heat triggers micro-sweating that helps regulate temperature (the body's AC system)
• Digestive comfort: during effort in heat, the stomach is fragile; ginger is THE remedy for exercise nausea

The golden rule stays water (INTI doesn't replace it, it makes it more pleasant to drink). For a long, very sweaty effort, add a real electrolyte source. ⚠️ Headache, dizziness, cramps, stopping sweating, confusion during effort in high heat = heat-stroke signs, stop and get to a cool place immediately. INTI organic, no added sugar — the base of a summer drink that hydrates without soda's sugar.

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