09/03/2025
Hydration 101: Staying Hydrated This Summer
Summer heat is here, and keeping your body properly hydrated is more than just sipping water - it’s essential for energy, digestion, and overall well-being. Here’s a quick guide to keep you feeling cool and strong all season long:
1️⃣Know Your Needs
General goal: Aim for at least 8 cups (64 oz) of fluids per day, but you may need more with heat and activity.
Listen to thirst: It’s your body’s build-in hydration alarm.
2️⃣Balance Water & Electrolytes
Water: Best “everyday” hydrator.
Electrolytes (sodium, potassium, magnesium): Lost in sweat, they help your cells hold onto water and maintain muscle function.
Try a pinch of sea salt + fresh lemon in your water, or sip a low-sugar electrolyte drink after heavy workouts.
3️⃣Eat Your Water
Water-rich fruits & veggies: Watermelon, cucumbers, berries and lettuce are >90% water.
Cold soups & smoothies: Double as a snack + hydration boost.
4️⃣Spot the Signs of Dehydration
Dark yellow urine
Dry mouth or headache
Fatigue or lightheadedness
If you notice these, slow down, find shade, and sip fluids (try a mix of water + electrolytes)
5️⃣Make It Fun & Consistent
Flavor your water: Add mint, cucumber slices, or citrus wedges.
Carry a reusable bottle: Set reminders on your phone or use a bottle with time markers.
Keep it cool: Use an insulated bottle or add a few ice cubes.
Quick Tip: Before you reach for coffee or soda in the afternoon slump, try an iced herbal tea or a cold glass of water with a splash of fruit juice. It’ll perk you up and keep you hydrated!
Staying hydrated doesn’t have to be a chore. With a few simple habits, you’ll breeze through these hot days feeling energized, clear-headed, and ready for anything.
