Top 10 Supplements for Hot and Humid Conditions

Living, working, exercising, or simply spending time in hot and humid climates can be tough. While some people may prefer these conditions over cold weather, if such environments were ideal for constant living, air conditioning wouldn’t have been invented.

In extreme heat and high humidity, your body faces greater strain. Your heart rate increases, you sweat out water and vital minerals, your blood thickens, and your body burns more calories. While this may aid in weight loss, to avoid harmful consequences from exerting yourself in such conditions, you must supplement your body’s needs. Additionally, the true benefits come from recovery after exertion. Supplements are essential to provide the fuel your body needs to rebuild and regenerate effectively.

Before diving into the top supplements for challenging outdoor environments, it's important to note that you don't need to take these nutrients individually. If, for instance, you had a separate pill or drink for each supplement listed, you'd look like a pharmacist taking their work home. Many of these supplements are commonly combined in various food and beverage products.

Step out from the cool comfort of your home and explore the supplements you need in the following pages.

10: Potassium

The term electrolyte is frequently mentioned by fitness enthusiasts and those who work or play in hot conditions. Electrolytes are crucial for various essential functions in the human body, such as transmitting nerve signals, muscle contraction, and ensuring proper hydration [source: Medical Dictionary]. Potassium is one of the key electrolytes, but it gets depleted through sweat. Many energy and recovery drinks contain potassium, and bananas are a great natural source. Grab one before, during, or after exposure to heat -- they're also easy to digest.

9: Chloride

Chloride is another essential electrolyte, playing a key role in the body’s proper functioning. Together with sodium, it forms sodium chloride — commonly known as salt. While excessive salt intake can be harmful, it is crucial for hydration. It may seem contradictory, but salt helps your body retain water, supporting you in extreme conditions or aiding in recovery after physical exertion. After a tough workout in the sun or a long stay in humid climates, increasing your salt intake is not only safe but recommended [source: McDonald].

8: Vitamin D

Vitamin D plays a crucial role in your immune system, and it’s essential for strong bones, making it especially important for women and older adults looking to prevent osteoporosis. It’s rare to find vitamin D in food, but the body produces it when exposed to sunlight. However, sunscreen, designed to protect against excessive sun exposure, also reduces the body’s vitamin D production. That’s why vitamin D supplements are invaluable. You don’t want to risk skin cancer, but you also need vitamin D for bone health and immune support [source: Powell].

7: Amino Acids

Without the process of regeneration, your body would weaken progressively, eventually leading to a premature end. Heat, humidity, and even physical exertion would become things to avoid at all costs. This is where amino acids come in. They assist in the repair of your body, helping to rebuild muscles and even making you stronger than before. By adding amino acids to your diet, you can endure tough environments and strenuous workouts, leading to improved physical health, strength, and endurance.

6: Maltodextrin

Your body requires fuel to provide the energy needed to survive tough days and harsh conditions. One of the best sources of immediate energy comes from complex carbohydrates.

Maltodextrin is one such carbohydrate. You could opt for simple sugars, but they burn off quickly and can upset your stomach, sometimes leading to vomiting and the loss of essential fluids and nutrients. Maltodextrin, on the other hand, is commonly found in energy drinks, especially those designed for extended physical activity [source: Hammer Nutrition].

5: Glucose

Marathoners refer to it as "hitting the wall" — a point where both the body and mind feel utterly drained, as though they've crashed into an invisible barrier of bricks. This occurs when glycogen, a type of blood sugar that fuels the brain, runs low. In hot and humid weather, your body depletes glycogen more quickly. Glucose supplements, which come in various forms including small, portable packets of a pudding-like substance, can help restore both body and mind, allowing you to push through to the finish line, whether it's an actual race or simply completing yard work.

4: Protein

Imagine a long run on a hot Florida trail in the summer. Up ahead, a taco stand selling steak tacos catches your eye. The thought of eating protein in such muggy conditions isn't appealing, but it's absolutely necessary for energy. Without it, your body will start to break down its own muscle tissue to fuel itself [source: Hammer Nutrition].

Luckily, you don't have to carry around a steak or kidney beans in your pockets, nor do you have to make a pit stop at a taco stand. Protein supplements come in many forms, including refreshing liquid options.

3: Omega-3s

Spending a long day in the sun can leave you feeling utterly drained and sore. Not only are you exhausted, but your muscles are likely to be inflamed as well. Omega-3s can be your solution. These essential fatty acids have gained recognition for their healing properties. They help reduce muscle inflammation and are also believed to offer benefits like fighting cancer and alleviating depression [source: Edwards].

Fish is a fantastic source of Omega-3s, but if you weren't keen on that steak taco, a fish taco probably isn't much more appealing. Don’t worry, though—Omega-3 fatty acids are available in pill form at most drugstores, making them easy to incorporate into your routine.

2: Sodium

Chloride, which we discussed earlier, teams up with sodium to form the common substance known as salt. Without sodium, your body can become dangerously imbalanced. Although it might seem counterintuitive to consume sodium when you're craving water, doing so is crucial. Drinking large quantities of water without sodium can lead to hyponatremia—commonly known as water intoxication.

Sodium is found in a wide range of sports drinks and powders, but it is often consumed in excess in Western diets. However, during the periods before, during, and after exposure to hot and humid conditions, sodium can actually be quite beneficial [source: McDonald].

1: Water

More than half of the cellular content in your body is made up of water. If you don’t consume enough, your energy will plummet. Without water, you will not survive. Water is so crucial for surviving in hot, humid conditions that it would be misleading to call it a supplement; calling it an essential would be more accurate.

Chronic dehydration is quite common, especially in extreme environments, so it’s highly beneficial to supplement your water intake. Adults typically need about 67.6 ounces (2 liters) of water each day, with that number rising in humid conditions. A simple way to check if you’re drinking enough water is by looking at the color of your urine. If it’s clear, you’re likely doing a great job of staying hydrated [source: Edwards].