Stay Hydrated, Stay Healthy: Summer Hydration Tips That Go Beyond Water

Here in New England, summer brings sunshine, long days, and more time spent outdoors. But with all that extra heat and activity, it’s easy to become dehydrated without realizing it. Even mild dehydration can cause fatigue, brain fog, headaches, and poor digestion, so this month, we’re focusing on easy, natural ways to stay hydrated and energized all season long!

Hydration isn’t just about drinking water, it’s about keeping your entire system nourished and in balance.

 1. Drink Plenty of Clean, Filtered Water

Let’s start with the basics. Most people need half their body weight in ounces of water per day, and more if you’re sweating, exercising, or spending time in the sun. Tip: Don’t chug! Sip consistently throughout the day to give your cells time to absorb what they need.

2. Infuse It with Nature

Make your water more inviting (and nutrient rich) by infusing it with fresh herbs, fruit, or even veggies! This not only enhances the flavor, it also adds trace minerals, antioxidants, and gentle detox support. Try these combos:

• Strawberry + basil

• Cucumber + mint + lemon

• Orange + rosemary

• Watermelon + lime

3. Eat Your Water

Fruits and vegetables are some of the most hydrating foods on the planet. They deliver structured water, naturally bound with fiber, minerals, and enzymes that your body loves.

Stock up on:

• Watermelon

• Cucumber

• Strawberries

• Zucchini

• Celery

Eating hydrating produce throughout the day helps regulate temperature, support digestion, and replenish electrolytes, without reaching for sugary sports drinks.

4. Don’t Forget the Minerals

Hydration is not just about water, your body also needs minerals to absorb and hold onto that hydration. Consider adding a pinch of unrefined sea salt (like Celtic or Himalayan) to your water once a day, or sipping a homemade electrolyte drink with lemon, sea salt, and a dash of raw honey.

Magnesium, potassium, and sodium are especially important during summer. If you crave salt after sweating or notice muscle cramps, your electrolytes might be low.

5. Time it Right

Did you know your body is more dehydrated in the morning than at any other time? Start your day with 1–2 cups of room temperature water, ideally with lemon or a pinch of salt. This gently rehydrates your tissues, supports your liver, and helps flush out toxins.

Aim to hydrate before and after outdoor time or physical activity, not just during.

Your Summer Hydration Challenge

• Start each day with a tall glass of water

• Infuse a pitcher with your favorite herbs or fruit

• Eat at least one hydrating food at each meal

• Bring water with you wherever you go!

This season is meant to be enjoyed and when you’re well hydrated, everything feels easier. So drink up, eat your water, and give your body the support it needs to shine this summer!