Happy Solstice! Summer is officially here! And if the forecast has anything to say about it, it’s coming in hot and humid. Monday is National Hydration Day, and with dangerously high temps on deck next week, it’s the perfect time to ask: Do you have a summer hydration plan?
If your answer is “not really” or “just drink water,” don’t worry, you’re not alone. But when you’re active, training in the heat, or juggling workouts with real life, having a hydration plan that works for you can make a big difference. Here’s how to stay ahead of dehydration and keep moving strong, all summer long.
🥛Don’t Wait Until You’re Thirsty
Thirst can be a lagging signal. By the time you feel and notice it, you’re already a bit dehydrated. Instead:
- Start hydrated: Drink ~12-16 oz of water first thing in the morning
- Build it in: Sip 8–12 oz every 1–2 hours throughout the day
- Use your urine color as a quick check: Pale lemonade = hydrated. Dark yellow? Time to top off.
💦Sweat = Water + Electrolytes
Sweat doesn’t just take fluid with it, it pulls out sodium and other electrolytes, too. And the more you sweat, the more you lose. For workouts over 60 minutes or in the heat, plain water won’t cut it. Try using sports drinks (we 💌 Skratch Labs Sport Hydration) or grab some salty snacks. These simple adds can help keep your fluid balance in check and may reduce the risk of dizziness, muscle cramps and energy dips, and help avoid the risk of hyponatremia which is more common in women.
🚴🏻♀️🏃🏻♀️Prehydrate for Outdoor Training Sessions
If your training session is happening in the heat, prep ahead. Adding some sports drink or increasing sodium from foods the evening before can help you start your session hydrated.
💡Pro Tip: Starting your sessions hydrated helps keep your core temperature and perceived effort down.
🍉 Eat Your Fluids
Some of the best hydration strategies come on a plate, not in a bottle. Load up on high-water foods like:
- Watermelon, strawberries, oranges, cucumbers, bell peppers, and leafy greens
- Add a sprinkle of salt or pair with cheese or feta for a sodium boost
💡Pro Tip: Blending frozen fruit into smoothies with yogurt or protein powder is an easy way to rehydrate and refuel at the same time. Or you can try our personal favorite: chilled watermelon slices with sea salt. You’re welcome.
🔁 Rehydrate After You Train
If you finish a workout feeling lightheaded, salty, or dragging, your recovery plan needs fluid and sodium, not just a protein shake. Here are some ideas for a smart recovery routine:
- Weigh yourself pre- and post-workout (if you’re game). For every pound lost, drink ~16-24 oz of fluid.
- Drink some sports drink or add sodium to water or food to help retain it.
- Include carbs + protein to help you recover
If your body weight drops by more than 2% during a session, that’s a sign you’re underhydrating, and it could compromise your next training day.
💡Hydration for Performance
Even mild dehydration can mess with focus, slow reaction time, and make your workout feel harder than it should. And when you’re managing heat, hormones, or high training volume? It’s worth taking hydration as seriously as your fueling strategy. If you’re not sure how much fluid or sodium you need, or whether your hydration strategy is supporting your goal, we can help.
👉🏻Check out our post Is Your Hydration Plan Working for You? to learn more & book a complimentary information call to learn how Nutrify’s personalized performane nutrition + health coaching can help you fuel smarter, recover better, and perform your best in any season.
