Hydration · Summer
During the summer, your body’s natural cooling system runs in high gear, often at the expense of your hydration. The early signs are subtle: fatigue and dry skin can creep up before you realize you’re behind. Here are simple, do-today ways to stay ahead of the heat.
Dehydration sneaks up on you
In hotter months your body sweats more to cool down. That is your built-in cooling system doing its job, but it also means you lose water fast, along with the minerals dissolved in it. Thirst is a late signal, so by the time you feel it your reserves are already running low. Watch for these instead:
- Persistent thirst
- Change in urine color
- Dry or flaky skin
- Fatigue or dizziness
- Headaches
- Muscle cramps
Sweat carries more than water. Research shows that to truly rehydrate, especially during exertion, you need to replace both fluid and electrolytes, which is why a mineral-rich drink can support hydration better than plain water alone.1
The benefits of a well-hydrated body
Steady energy: water helps your heart pump efficiently and deliver oxygen to working cells, which supports steady energy.*
Skin support: good hydration supports your skin’s natural elasticity and healthy glow.*
Comfortable digestion: water helps break down food and absorb nutrients, supporting comfortable, regular digestion.*
10 tips for staying hydrated during the summer heat
1. Start (and end) your day with mineralized water
You spend hours without water while you sleep, so you wake mildly dehydrated. A morning glass of mineralized water kick-starts your hydration and supports your metabolism to set a healthy tone for the day.
2. Replenish with a liquid electrolyte formula
Sweating depletes electrolytes such as sodium, potassium, calcium, and magnesium, which support muscle function, fluid balance, and tissue repair. Many sports drinks carry several teaspoons of sugar, and that sugar can actually slow hydration. Instead, add half a teaspoon of a liquid electrolyte formula to each liter of water with a pinch of sea salt.
3. Carry a reusable water bottle everywhere
Water on hand is a constant reminder to sip. A reusable bottle also cuts reliance on single-use plastics, which are hard on the environment and can leach chemicals into your water.
4. Try protein powder as a pre-workout
A low-glycemic protein powder before outdoor activity gives you slow-release energy that keeps you steady, and protein supports muscle repair and recovery. ReStructure® is one balanced option that keeps energy even without a blood-sugar spike.
5. Incorporate water-rich foods
You can eat your water. Summer staples like watermelon, strawberries, peaches, cucumbers, celery, and lettuce are about 90% water and bring vitamins and minerals along with the fluid.
6. Go easy on diuretics
Limit alcohol, coffee, and soda. These prompt your kidneys to shed more sodium and water, which works against your hydration in the heat.
7. Hydrate before, during, and after summer activities
- Before: hydrating ahead of activity primes your muscles, joints, and focus.
- During: sipping mineralized water helps support stamina and normal muscle function as you move.
- After: replacing fluids and electrolytes supports muscle recovery and post-exercise comfort.*
8. Avoid the hottest part of the day
Schedule activity for cooler hours, early morning or late afternoon. If you are out midday, wear light clothing, take shade breaks, and rest often to avoid overheating.
9. Consider a soil-based probiotic
It is not just how much you drink, but how well your body holds onto it. Your gut microbiome affects how well you absorb water and nutrients, and soil-based probiotics help produce short-chain fatty acids like butyrate that nourish the gut lining and support water absorption.
10. Keep a hydration schedule
Set gentle reminders or keep a visible bottle nearby. Aim for water roughly every hour and listen to your body. Small, steady amounts work better than chugging large amounts now and then.
Frequently asked questions
How much water do I need?
A simple starting point: divide your body weight in half and aim for that many ounces of water daily. At 150 pounds, that is about 75 ounces.
What are the best times to hydrate?
- First thing in the morning, to restart hydration and fuel focus.
- About 30 minutes before meals, to support digestion and curb overeating.
- When you feel tired, since fatigue is often an early hydration cue.
- Before and after exercise, to replace fluids and electrolytes lost in sweat.
- A small glass before bed, kept minimal so it does not interrupt sleep.
What can I drink besides mineralized water?
Coconut water and water-rich fruits and vegetables also help. Be cautious with high-sugar or high-caffeine drinks. A balanced protein option like ReStructure® supports hydration and steady energy through long summer days.
Do hydration needs change with age?
Yes. Children and older adults are more vulnerable to dehydration. Older adults often have a blunted thirst signal and benefit from reminders, and active children need regular water breaks.
- In the heat you lose water and minerals, so replace both, not just fluid.
- Mineralize your water, eat water-rich foods, and time your sips.
- Small, steady amounts beat occasional big gulps.
Reference: 1. American College of Sports Medicine. Exercise and fluid replacement (position stand). Med Sci Sports Exerc. 2007;39(2):377-390.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.