Summer Hydration

Summer Hydration: More Than Just Water

Navigating this summer’s heat has left me in a chronic state of underhydration.

Like many of you, I drink copious amounts of water and coconut water, enjoy melons, cucumbers, and all the juicy summer fruits, and even reach for electrolyte powders on the hottest, sweatiest days.

Yet despite my best efforts, there are still days when my legs feel mildly swollen, my muscles ache, and I feel sluggish - both mentally and physically - with the occasional headache creeping in. These are classic signs that my body needs a little extra support with hydration and lymphatic flow.

This summer, my focus has been on staying cool, active, nourished, and truly hydrated. Because hydration isn't just about drinking more water - it's about supporting your whole body.

With summer requiring a little extra TLC, I thought I'd share a few of the simple, everyday hydration habits that have been making a difference for me.

Hydration Is a Whole-Body Practice

When summer temperatures soar, staying hydrated becomes even more important. Proper hydration helps regulate body temperature, supports energy levels, and keeps everything from lymphatic and blood circulation to digestion and muscle function running smoothly.

When we are well hydrated - not just watered - we simply feel better.

Don't Wait Until You're Thirsty

If you feel thirsty, you're already a sip behind.

Sipping water throughout the day is especially important when you're active or spending time in the sun. When I'm working at the computer, I tend to sip steadily. But when I'm outside, exercising, or busy in the kitchen, I find that drinking a full 6–8 ounce glass of room-temperature water at a time serves me much better.

Make Water More Enjoyable

Water is always the best option - still or sparkling.

If you enjoy a little flavor, add a squeeze of citrus, slices of strawberry or pear, or fresh herbs like mint or basil.

Feeling fancy? Seltzer is always delightful. My current favorite is Spindrift Yuzu Mandarin.

Coffee, Tea, & Sugar

I love coffee and tea, too, so I share in the mindfulness around caffeine and sugar.

Coffee and tea have largely been de-villainized when it comes to dehydration, but many of us sweeten these beverages with sugar or flavored syrups. Excess sugar can promote systemic inflammation and contribute to fluid retention, leaving us feeling dry and lymphatically congested.

Eat Your Hydration

Hydration is more than what you drink - it's also what you eat.

Many fresh foods are packed with water and nutrients that help keep you refreshed. Some of our summer favorites include melons, cucumbers, summer squash, lettuce, fresh berries, tomatoes, peaches, and plums. Eating seasonally often supports our nutritional needs while providing foods that are naturally hydrating and easy to digest.

One of my favorite ways to enjoy summer produce is through chilled soups and fresh salads. I'm planning a pot of chilled beet and cucumber soup soon. Gazpacho is a "cool idea" for bringing a variety of hydrating vegetables to the table. Recently, I made a chilled cauliflower soup that reminded me of a white gazpacho, and a simple chilled zucchini soup that was flavorful, satisfying, and easy on the tummy.

Do You Need Electrolytes?

When you're sweating more - whether from these grueling hot days, exercise, hiking, or yard work - supplemental electrolytes like sodium and potassium may be beneficial.

Yes, there are countless electrolyte powders and sports drinks on the market, but except in extreme conditions, most people can meet their needs through everyday foods. Melons, fresh salads, smoothies, soups, crudités, cut seasonal fruit, and other whole foods provide both hydration and naturally occurring electrolytes.

Small Habits Add Up

Soups, clear beverages, fresh fruits, and vegetables all contribute to healthy hydration habits.

Small, consistent habits - while listening to seasonal changes and your body's needs - can make a remarkable difference.

Stay cool, stay nourished, and remember that hydration is about so much more than simply drinking another glass of water.

Lymphatically yours,

~Barb