As summer temperatures rise, staying hydrated becomes more important than ever, but it is not always something we think about. Between travel, sunshine, and summer favorites like iced coffees and cocktails, dehydration can sneak up quickly. These warm-weather habits may be fun, but they also come with a hidden cost to your hydration levels.
And dehydration is not just about feeling thirsty. It can lead to symptoms like headaches, fatigue, muscle cramps, constipation, and even affect your gut health by weakening the gut lining. More severe effects include low blood pressure, kidney complications, and heat stroke. This is why hydration should be a top priority this season.
So, how much water do you need?
A good starting point is to drink half your body weight in ounces of water per day. But keep in mind, this is just a baseline. If you are consuming dehydrating beverages like caffeine or alcohol, sweating during exercise or outdoor activities, or spending time in direct sunlight, you should increase your daily intake to compensate.
Hydrate Ahead of Time
One of my go-to strategies is to hydrate in advance of when I know I will be losing more fluids. If I am traveling (which is surprisingly dehydrating), going to a hot yoga class, or planning a day in the sun, I make sure to drink extra water the day before. Nothing extreme, just enough to avoid starting my next day at a deficit. This simple habit has made a noticeable difference in my energy and recovery.
Sip Water Throughout the Day
Rather than gulping down large amounts of water all at once, often at the end of the day, it is better to sip slowly and consistently. Not only does this help with better absorption, but it also supports steady hydration without overwhelming the kidneys.
When you chug water, your body often can not absorb it all at once, so much of it just gets flushed out. Sipping throughout the day allows for gradual, effective hydration, helps maintain electrolyte balance, and is easier on your body overall.
I carry a refillable water bottle with me and aim to finish at least three of them each day, which I know will help me meet my daily minimum intake. Having a clear visual goal like this makes it easier to stay on track, especially when life gets busy.
Infuse Your Water for Flavor
If plain water does not excite you, try infusing it with natural flavors. Adding fruits like lemon, lime, or even watermelon, and herbs like mint or basil can make your water more enjoyable and more likely to be sipped throughout the day.
One of my favorite summer blends is cucumber and mint. This combo is refreshing, cooling, and feels a little like a spa moment in a glass, and it even calms the gut. Plus, making your own infused water helps avoid the artificial flavors and sweeteners found in many store-bought drinks, which can disrupt gut health and digestion.
Don’t Forget Electrolytes
Hydration is not just about water. Your body also needs minerals like sodium, potassium, and magnesium to properly absorb and utilize that water. These minerals are called electrolytes, and they help regulate fluid balance, nerve function, and muscle activity.
Even if you are drinking “enough” water, you might still feel fatigued or dehydrated if your electrolyte levels are low. That is why I often recommend adding a pinch of sea salt or Himalayan salt to your water, especially on active days or during hot weather. You can also use a clean electrolyte supplement to support recovery after workouts or intense heat exposure.
In addition to sea salt or Himalayan salt, grabbing coconut water is another excellent source of natural electrolytes. Just be sure to read the ingredients, as sometimes brands will add additional flavors and sweeteners, which not only defeat the purpose of hydration but also negatively impact the gut.
Bone Broth as a Hydration Booster
Bone broth is one of the most underrated ways to support hydration, as it also replenishes essential minerals and provides gut-healing nutrients like collagen and amino acids. While sipping a hot mug of broth might not sound appealing in the heat, it can be a great post-workout recovery drink or nighttime nourishment.
If you are not into sipping it straight, consider using bone broth in light summer soups, such as carrot-ginger or gazpacho. You will still receive the hydration and mineral benefits, along with added nourishment for your gut health, improved digestion, and better skin and joint health.
Pro tip: Bone broth contains amino acids like glycine and proline that also support restful sleep, so a small cup before bed can serve double duty.
Be Mindful of Caffeine and Alcohol
This tip might seem obvious, but it is especially important in the summer: coffee and alcohol are dehydrating. It is easy to reach for an iced coffee to cool down or enjoy a glass of wine on a patio, but these drinks can contribute to fluid loss.
That does not mean you have to avoid them altogether; just be mindful of your water intake when consuming them. A good rule of thumb is to drink at least one glass of water per caffeinated or alcoholic beverage to help offset their dehydrating effects.
Hydration is foundational, not just for energy and digestion, but for everything from mood and mental clarity to gut health and immune function. And during summer, it is especially critical to stay ahead of the curve.
Cheers to a well-hydrated, energized season ahead!
Carley Smith, AKA Fairy Gutmother®, is a Nutritional Therapist, Certified Gut and Psychology Syndrome (GAPS) Practitioner, and Registered Yoga Teacher. Carley became interested in health and nutrition after being diagnosed with Lyme disease and using food as medicine emphasizing gut health to help heal. She became so empowered in the progress of her healing based on diet and lifestyle changes emphasizing gut health that she started her business, Fairy Gutmother® to help others.
