As the temperature rises and the sun shines brighter, it’s crucial to prioritize hydration during the scorching summer months. Proper hydration not only helps regulate body temperature but also supports overall health and well-being. Whether you’re spending time outdoors, engaging in sports activities, or simply enjoying the summer sun, having a well-thought-out hydration plan is essential. In this blog, we will guide you through an ultimate summer hydration plan to keep you cool, refreshed, and hydrated all season long.

Drink Plenty of Water

Water is your body’s best friend, especially during the summer. Aim to drink at least eight glasses (64 ounces) of water per day, and even more if you’re engaging in physical activities. Carrying a favorite reusable water bottle with you wherever you go will help you remember to sip water regularly. Try one of these fruit infused water recipes as delicious way to increase your water intake!

Include Hydrating Foods in Your Diet

Apart from drinking water, you can also boost your hydration by consuming foods with high water content. Fresh fruits and vegetables such as watermelon, cucumbers, oranges, strawberries, lettuce, and grapefruit are excellent choices. These foods not only provide hydration but also offer essential vitamins, minerals, and antioxidants to keep you healthy and energized.

Avoid Excessive Consumption of Sugary and Alcoholic Beverages

While it’s tempting to reach for sugary drinks and alcoholic beverages during summer gatherings, they can contribute to dehydration. Sugary drinks like soda and sweetened juices can lead to increased thirst and diuretic effects, making it harder for your body to stay hydrated. Alcoholic beverages, on the other hand, can further dehydrate your body. If you do consume these drinks, do so in moderation and balance them with ample water intake.

Hydrate Before, During, and After Physical Activities

If you’re engaging in outdoor activities or exercise during the summer, it’s vital to pay extra attention to your hydration needs. Hydrate before starting your activity, ensuring you’re well-hydrated from the beginning. During prolonged physical activities, drink water or electrolyte-rich beverages regularly to replenish the fluids lost through sweat. After exercising, continue hydrating to restore your body’s fluid balance.

Consider Electrolyte Replenishment

When you sweat, your body loses not only water but also essential electrolytes like sodium, potassium, and magnesium. To maintain proper electrolyte balance, consider drinking electrolyte-enhanced beverages or sports drinks during intense activities or if you’re sweating excessively. Alternatively, you can make your own natural electrolyte drink using coconut water, a pinch of sea salt, and a squeeze of lemon or lime.

I use TrueSport Hydration, especially during the summer. It’s a tropical berry-flavored vegan dietary supplement powder is formulated to hydrate before and after you work out. It features a blend of electrolytes including sodium, potassium, calcium and magnesium. As an added plus, this electrolyte powder also serves up botanicals like Cayenne, Ginseng and Turmeric to support circulation, joints and physical  performance.

Stay Mindful of Hydration While Traveling

Whether you’re going on a road trip or boarding a flight to a tropical destination, travel can disrupt your hydration routine. Remember to carry a refillable water bottle with you while traveling and sip water regularly, especially during long flights or drives. Avoid excessive caffeine and alcohol intake, as they can contribute to dehydration. If traveling to a hot climate, take extra precautions to protect yourself from the sun and keep your hydration levels in check.

A well-designed summer hydration plan is crucial to beat the heat and maintain your well-being during the hot summer months. Remember to prioritize drinking plenty of water, incorporate hydrating foods into your diet, and avoid excessive consumption of sugary and alcoholic beverages. Pay special attention to hydration during physical activities and consider replenishing electrolytes when needed. By following these guidelines, you’ll ensure that you stay cool, refreshed, and properly hydrated throughout the summer.