Tips to Stay Hydrated This Summer
The days are getting warmer and the sun is shining brighter! Summer is just around the corner! This is also the time where are all just a little bit busier, which sometimes can make staying hydrated a bit trickier. But as we spend more time outside under the summer sun and our bodies tend to sweat, it is important to ensure that you are staying hydrated.
But here’s the thing, you don’t need one of those gallon water bottles to stay hydrated. We just need some simple habits that build hydration into the rhythm of your day. That way, you aren’t left trying to “catch up” once you are already feeling thirsty, fatigued, irritable, and overheated.
Here are a few of my favorite ways to support hydration during summer, along with my favorite electrolyte powder and some simple recipes.
Start Your Day With Water
Before coffee, before emails, before running out the door. One of the simplest habits is drinking a glass of water shortly after waking up. Overnight we naturally go hours without fluids, and starting the day hydrated often makes it easier to continue throughout the day instead of realizing at 3 PM that you have barely had anything to drink.
You do not need lemon.
You do not need a fancy routine.
You do not need a 64-ounce challenge.
Just a glass of water to start your day!
Bring Your Water Bottle With You
This sounds obvious, but convenience matters. Most people do not intentionally avoid hydration, they just forget. We all do it!
Keeping a water bottle in your bag, car, beach tote, or next to your desk removes one more barrier. I find people drink substantially more simply because the water is already there. Another tip, maybe swap your lid out for something with a straw. Personally, I am more likely to take a sip from a straw than if I have to unscrew a lid. Sounds silly, but its true!
And remember: hydration is cumulative. Small amounts throughout the day tend to feel better than trying to drink huge amounts all at once.
Eat Your Water
Hydration is not only about what you drink. Many summer foods naturally contribute fluids while also providing fiber, vitamins, minerals, and carbohydrates that help support hydration.
Some favorites:
Watermelon
Berries
Cucumbers
Peaches
Tomatoes
Lettuce
Celery
Summer meals make this easy. Lean in to fruit plates, yogurt bowls with berries, cucumber salads, chopped watermelon with mint, or adding extra produce to lunches.
Not All Drinks Hydrate Equally
Water is still the foundation, but it is worth remembering that some beverages can work against hydration.
Coffee and caffeinated drinks can have a mild dehydrating effect for some people (especially if they are replacing water rather than accompanying it), and alcohol is well known for increasing fluid loss and contributing to dehydration. This does not mean you need to avoid your morning coffee or skip a summer drink entirely. Instead, it is more of a reminder to keep water in the mix.
A simple habit: if you are having coffee, iced tea, or alcohol, make a point to pair it with water.
Electrolytes Can Be Helpful
Electrolytes can be especially helpful during hot weather, outdoor activity, sweating, travel, long beach days, or if plain water never seems to feel satisfying.
Electrolytes are minerals like sodium, potassium, and magnesium that help regulate fluid balance.
My personal favorite is Redmond Relyte because it has a simple ingredient list and tastes good without being overly sweet. Every summer I tend to buy a container or two to keep on hand for hot summer days outside.
Another option I love in the summer is coconut water. Coconut water naturally contains electrolytes, particularly potassium, and can be a refreshing choice after time outside or added into a smoothie.
That said, electrolytes are a tool, not a requirement for every person every day.
Try Haymaker’s Punch
This old-fashioned summer drink has roots in farm traditions and feels especially fitting this time of year. Plus, it is really quite tasty! There are many variations that include cold steeping or simmering the ginger, but honestly you can’t go wrong with either. It is tangy, refreshing, and can be a nice alternative if you are tired of plain water.
Haymaker’s Punch
Serves 1–2
Ingredients:
16–20 oz cold water
2 tablespoons apple cider vinegar
2 teaspoons maple syrup or honey
3 inch knob of ginger
Pinch of sea salt
Optional: squeeze of lemon
Infused Water and Herbal Iced Tea
If hydration feels boring, let’s add some flavor! We all have heard of the cucumber mint combo, or maybe even a strawberry basil infused water. Adding some slight flavor can be helpful. Herbal tea is another way to make make water more enjoyable.
Hibiscus creates a vibrant ruby-colored tea with a tart, fruity flavor that feels especially good iced.
My Favorite BLend
Hibiscus
Lemon balm
Holy basil
Stay Cool and Hydrated!
Summer hydration does not need to mean obsessing over ounces.
Start your day with water.
Carry your bottle.
Eat juicy fruits and vegetables.
Use electrolytes when they make sense.
Keep something refreshing in the fridge.
Small habits repeated most days tend to work better than extreme hydration goals. Happy summer!
About the Author
Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to families in Maine. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in both Brewer, Maine and Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, and all the towns in between!
Disclaimer
The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.