20/06/2025
Ladies, Donât Forget to Hydrate This Summer!
Between chasing kids, running errands, and soaking up sunshine, itâs easy to forget to drink enough water â but your body feels it!
Hydration isnât just about quenching thirst â it supports vaginal health, skin glow, energy levels, and even bladder function.
⢠Aim for half your body weight in ounces each day
⢠Snack on water-rich foods like cucumbers, melons, and citrus
⢠Skip the sugary drinks â they can irritate your bladder and throw off your balance
Your body does so much for you â keep it cool, nourished, and refreshed. You deserve to feel amazing all summer long!
Here are 10 easy steps to staying hydrated this summer!
The key to staying safe and healthy this summer is staying hydrated. And the key to staying hydrated?
1. Drink waterâand plenty of it!
According to the Centers for Disease Control and Prevention, daily fluid intake recommendations vary by age, s*x, pregnancy, and breastfeeding. Start by drinking a cup of water each morning when you wake up or a glass before bed. Have another glass with every meal. Drink one or two cups after working out. To ward off dehydration, drink fluids gradually throughout the day.
2. Know the signs of dehydration.
Does your skin feel dry, irritated, inflamed, itchy, or sensitive? Thatâs a sign of dehydration. Experiencing a headache or feeling dizzy or fatigued? These are signs, too. Muscle cramps, rapid breathing, fainting, and not urinating (or having very dark yellow urine) are others. If youâre experiencing any of these symptoms, the simple solution is to get out of the heat and drink plenty of liquids.
3. Check your urine.
A good measurement of hydration is the color of your urine. Pale urine, similar to the color of straw, indicates proper hydration while darker urine is a sign that you need more water. A dark yellow or amber color means you may have mild to severe dehydration.
4. Avoid alcohol, sugary drinks, and/or caffeine.
Tricky factâsome liquids work against hydration! Drinks like coffee, sugary sodas, beer, wine and hard liquor, lemonade, sweet tea, energy drinks, smoothies, and flavored milk are all culprits. They are loaded with sugar, sodium, and other ingredients that remove water from your tissues. Consider swapping some of these out daily or rehydrating with more water for each dehydrating drink you consume.
5. Cool down.
Proper hydration isnât just about drinking waterâitâs about regulating your body temperature, too. During summer, when the risk for heat stroke is at its highest, wear light, loose-fitting clothing in light colors; schedule strenuous sports and physical activities during cooler times of the day; protect yourself from the sun with hats and other shade accessories; take drink breaks often; and mist yourself with a spray bottle if you become overheated.
6. Eat foods with high water content.
Did you know that approximately 80 percent of our water intake comes from drinking water? The other 20 percent comes from food. All whole fruits and vegetables contain some water, but snack on these for maximum benefit: cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit. They all contain 90 percent water or higher.
7. Replenish when you sweat.
Play a sport? Heading out on a hike? Itâs essential to drink water throughout these activities. Your sweat rate, the humidity, and how long youâve exercised are all factors to consider. Proper hydration means getting enough water before, during, and after exercise.
8. Choose water during flights.
Airports and flights can be very dehydrating. Itâs not easy to drink as much as you usually do when youâre on the go for summer vacation, and airplanes are known for low-humidity air, which contributes to low hydration at touchdown. Pack an empty reusable water bottle with you in your carry-on bag and then fill it up with water after going through security. Skip the vending machines at the airport and ask for water when the beverage cart passes by mid-flight.
9. Infuse with flavor.
Not a frequent water drinker? Try sprucing up your water by adding a few simple ingredients. Limes, lemons, mint, oranges, berries, cucumbers, and other fruits improve the taste without artificial sweeteners or preservatives. This can help you drink more water than you usually do, too. You can also give coconut water a try. This mineral-rich liquid is packed with potassium, magnesium, sodium, and calcium, so it replenishes lost fluids and electrolytes from exercise and hot climates quickly.
10. Consider a probiotic.
Our bodies are home to good and bad bacteria. Theyâre in our mouth, gut, and skin. Probiotics are living microorganisms found in yogurt and other cultured foods and supplements that can help improve your bodyâs bacteria. Taking a probiotic can help improve your immune system, protect against infection, and improve your digestion and absorption of food and nutrientsâincluding water. Probiotics also help with several conditions associated with dehydration, including diarrhea.
Stay safe, cool, and hydrated this summer.
